GYROTONIC $^{®}$

International Headquarters presents
国际总部推出

GYROTONIC $^{®}$ Level 1 Foundation Training Course
GYROTONIC $^{®}$ 一级基础培训课程

Manual Edition 2014 手册版 2014

Juliu Horvath 尤利乌斯·霍瓦特

GYROTONIC

^{®}

Method Creator and Founder
GYROTONIC®

^{®}

方法创造者与创始人

GYROTONIC EXPANSION SYSTEM $^{®}$
GYROTONIC® 扩展系统 $^{®}$

by Juliu Horvath 尤利乌斯·霍瓦特

INTRODUCTION 引言

The fundamentals of the Gyrotonic Expansion System consists of a totally new exercise system, using GYROTONIC

^{(11)}

principles as the basis to exercise the musculature while mobilizing and articulating the joints.
Gyrotonic 扩展系统的基本原理是一种全新的锻炼系统，以 GYROTONIC

^{(11)}

原则为基础，在锻炼肌肉的同时活动关节。

The uniqueness of the System is that it stretches and strengthens at the same time with minimal effort, while it increases the range of motion and developing the coordination.
该系统的独特之处在于，它能同时拉伸和增强肌肉，只需极小的力气，同时增加活动范围并发展协调性。

The Gyrotonic Expansion System is served by a series of specially designed exercise equipment, which was built around the human body with all regards to total freedom in movement and no restriction to speed and versatility and would enhance rather than distract from the awareness of coordination, strength and flexibility.
Gyrotonic 扩展系统配备了一系列专门设计的锻炼设备，这些设备围绕人体设计，充分考虑了运动的完全自由，不受速度和多功能性的限制，能够增强而非分散对协调性、力量和柔韧性的意识。

Unlike most conventional exercise machines where linear or isolated movement patterns are performed, which creates uncoordinated strength, the patented and trademarked Gyrotonic Expansion System emphasizes multiple joint articulation, strengthening the surrounding ligaments including the attachments.
与大多数传统健身器材不同，这些器材通常只进行线性或孤立的运动模式，从而产生不协调的力量，而专利和注册商标的 Gyrotonic Expansion System 则强调多个关节的联动，增强周围的韧带，包括其附着点。

The motion patterns are natural, turbulence free and pure, with no interruption, creating a bridge between contraction and extension. Through the rotating movement patterns of the joints a balanced support system for the skeleton is created.
运动模式自然、无湍流、纯净，没有中断，在收缩和伸展之间建立桥梁。通过关节的旋转运动模式，创建了一个平衡的骨骼支撑系统。

The exercises are performed through spherical awareness and circularity of movement, enabling the user to perform under permanent guidance and variable controlled resistance, real sports simulation with no limitation to speed and range of motion.
这些练习通过球体的感知和运动的圆周性进行，使用户能够在持续指导和可变控制阻力下进行，实现无速度和运动范围限制的真实运动模拟。

Through uniform and permanent resistance, meaning through all the changes of directions and as well within the pivot axis, the concentric and eccentric forces exerted by the involved muscle groups are maximized and evenly distributed between agonistic and antagonistic muscle groups.
通过均匀和持续的阻力，这意味着在所有方向变化中，以及在枢轴轴内，参与肌肉群的向心力和离心力被最大化，并均匀分布在拮抗肌群和协同肌群之间。

Each exercise is synchronized with a corresponding breathing pattern, and is performed with either a rhythm or melodic rhythmical expression, creating a gentle or forceful cardiovascular-aerobic stimulation, depending on the intensity and speed of the execution.
每个练习都与相应的呼吸模式同步，并以节奏或旋律化的节奏形式进行，根据执行强度和速度，产生轻柔或有力的心血管-有氧刺激。

Special attention is paid to increase the functional capacity of the spine, resulting in a superior, well proportioned body, that is significantly less prone to injuries and long term accumulation of microtrauma the physique obtains, extraordinary flexibility and essential strength, culminating in an organic rejuvenation, increased vitality and vigor.
特别注重提高脊柱的功能能力，从而塑造出优雅、比例协调的身体，显著减少受伤风险和长期微小创伤的积累。这种体态获得非凡的柔韧性和必要的力量，最终实现有机的焕新，增强活力和精力。

Also in contrast to exercises that are performed under water, where it is very difficult to regulate the exactness of the movement pattern and the correctness of the position, with the Gyrotonic equipment the exercises are performed with maximum adjustability to the range of motion and controllability of the positioning (and the same pleasurable, healthy resistance like water).
此外，与在水中进行的练习形成对比的是，在水中很难调节动作模式的精确性和姿势的正确性，而使用 Gyrotonic 设备时，练习可以在运动范围和定位控制方面进行最大限度的调整（就像水一样，同样令人愉悦、健康的阻力）。

All sporting activities demand strength, flexibility, coordination and range of motion. The Gyrotonic Expansion System provides tomorrow’s and today’s super athletes not only with all of the above, but with greater degree of endurance, versatility and gracefulness to all performed competitive skills and movements.
所有体育活动都需要力量、柔韧性、协调性和活动范围。Gyrotonic Expansion System 不仅为当今和未来的超级运动员提供以上所有要素，还赋予他们更持久的耐力、更强的适应性和更优雅的竞技技能和动作。

Aside from adults and professional sports people, it has an enormous educational value for young children, who benefit tremendously from the exercises at a time, when their glandular development, combined with physical consciousness, dexterity and coordination are at such vital stage of growth.
除了成人和职业运动员，它对幼儿具有巨大的教育价值，在他们的腺体发育、身体意识、灵巧性和协调性处于如此关键成长阶段时，从这些练习中获益匪浅。

Currently, the Gyrotonic method is used worldwide with great success amongst the circle of dancers, sports people, in the rehabilitation field after injuries at various hospitals and chiropractic offices, as well as a general conditioning amongst people of all walks of life from children to senior citizens.
目前，Gyrotonic 方法在全球范围内被广泛使用，在舞者、运动员、各种医院和整脊诊所的伤后康复领域取得了巨大成功，以及作为各行各业的人们（从儿童到老年人）的一般体能训练。

Juliu Horvath and his Gyrotonic Expansion System equipment were awarded a medal on the 7th International Invention Convention in Pittsburgh 1991.
Juliu Horvath 和他的 Gyrotonic Expansion System 设备在 1991 年匹兹堡的第七次国际发明大会上获得了一枚奖章。

For more information please visit our website at: www.gyrotonic.com
如需更多信息，请访问我们的网站：www.gyrotonic.com

GYROTONIC® International Headquarters
GYROTONIC®国际总部President and Founder: Juliu Horvath
总裁兼创始人：Juliu HorvathVice President, Managing Director: Matt Aversa
副总裁、总经理：Matt Aversa134 Dingmans Court 丁曼斯法院 134 号Dingmans Ferry, PA 18328 USA
丁曼斯渡口，宾夕法尼亚州 18328 美国phone- 570-828-0003 电话- 570-828-0003email- info@gyrotonic.com

Foundation Program 基础课程

by Juliu Horvath 尤利乌斯·霍瓦特
February 2005 2005 年 2 月

饿习
Pole Exercises: 饿习柱子练习：

Position: straddle, facing the tower, upper or lower straps around the pole, pole behind the midback or over the edge of the scapula
位置：跨立，面向塔楼，上或下绑带绕在杆上，杆在背部中央或肩胛骨边缘上方

Arch and Curl 拱起和弯曲
Shifting the Ribcage 移动肋骨
Sideways Arch 侧向拱起
Twist 扭曲
Twist and Curl over
扭转和卷曲
Wave: forward and reverse
波浪：前进和后退

Final format: 最终格式：

Position: straddle, facing the handle unit
位置：跨立，面向把手单元

Arch and Curl: extroverted and introverted
拱形和卷曲：外向和内向
Figure Eights 8 字形
Stirring 搅拌
Cross Grip Stretch 交叉握拉伸
Cross Grip Stretch into Spiraling
交叉握拉伸至旋转
Single Spiral: forward and reverse
单螺旋：前进和后退
Double Spiral 双旋转

Position: straddle, facing away from the handle unit
位置：跨立，背对把手单元

One arm Spiraling 单臂螺旋
Two arms Spiraling 双臂螺旋
Spiraling Behind: extroverted and introverted
螺旋背后：外向与内向

Finish with: Symmetrical exercise
结束：对称练习

Main characteristics: 主要特征：	Important attention: 重要注意：
- Releasing the joints of the arms - 释放手臂关节	- Synchronized movement and breathing pattern - 同步运动和呼吸模式
- Articulation and mobilization of the spine - 脊柱的关节运动和活动	- Fluidity and uninterrupted flow of movement - 运动的流畅性和不间断的流动
- Starting a gentle stimulation for the heart and lung - 开始对心脏和肺部的温和刺激	- Clarity of intention in the execution - 执行中的意图清晰
- Awakening of the nervous system - 神经系统的觉醒	- Narrowing of the pelvis and fully extended spine - 骨盆变窄和脊柱完全伸展
	- Overall spherical awareness - 整体球形意识

ARCH and CURL SERIES《就》 ARCH 和 CURL 系列《就》

Pole Exercises：单杠练习：
－Arch and Curl －弓和弯

ARCH and CURL SERIES
ARCH 和 CURL 系列

Pole Exercises：  单杠练习：
－Shifting the Ribcage＜務力胸腔＞
－Shifting the Ribcage＜务力胸腔＞
shifting the Riblage  shifting the Ribcage
Riboage  Ribcage
stifting the rihar  stifting the rihart
Sinfting the Riblage  弯曲肋骨

ARCH and CURL SERIES
ARCH 和 CURL 系列

Pole Exercises：单杠练习：

－Sideways Arch Sideways Aroh
－横向拱形横向 Aroh

Nire起 Nire 起
Sate保持 Sate 保持
Pelex 放下

ARCH and CURL SERIES
ARCH 和 CURL 系列

Pole Exercises : 杆式练习：

Twist 旋转扭转旋转

ARCH and CURL SERIES
ARCH 和 CURL 系列

Pole Exercises ：立杆练习：

－Twist and Curl over＜能祬十卷曲＞
－扭曲并卷曲＜能祬十卷曲＞

ARCH and CURL SERIES
ARCH 和 CURL 系列

Pole Exercises: 立杆练习：

Wave: forward 波浪：向前

Final Format: 最终格式：

Arch and Curla introverted
拱门和卷曲内向

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format: 10.27年

14 \approx w - 16 = 0

最终格式：10.27 年

14 \approx w - 16 = 0

Arch and Curl: extroverted
拱门和卷曲：外向

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format：最终格式：

－Figure Eights －8 字形

赖（1）单例手先向外在何内（2）老师要用手慗助学员找到商国定
手延长的感受

Final Format：最终格式：
－Stirring －搅拌
「不产生旋转
－同例寻在上方

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format : 最终格式：

Cross Grip Stretch: forward
交叉握拉伸：向前

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format: 最终格式:

Cross Grip Stretch: into spiraling
交叉握拉伸：进入螺旋
<Spartionin>

Final Format: 最终格式：

Single Spirall: forward 单螺旋：正向

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format: 最终格式：

- Single Spiral: reverse
- 单螺旋：反向

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format: 最终格式：

Double Spiral 双螺旋

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format: 最终格式：

One Arm Spiraling 单臂旋转

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format: 最终格式：

Two Arms Spiralling 双臂螺旋

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format : 最终格式：

Spiraling Behind: extroverted (left arm)
身后螺旋：外向（左臂）

Final Format: 最终格式：

Spiraling Behind: extroverted (right arm)
旋转背后：外向型（右臂）

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format: 最终格式：

Spiraling Behind: introverted (left arm)
旋转背后：内向型（左臂）

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format : 最终格式：

Spiraling Behind: introverted (right arm)
在背后旋转：内向的（右臂）

HAMSTRING SERIES 股四头肌系列

Preparation: 准备：

Position: lying on the bench on the back, facing away from the tower, upper straps on the feet
位置：躺在长凳上背部朝向塔，脚上系着上绑带

Double Leg Pump 双腿泵
Single Leg Pump 单腿泵
Single Leg Bicycle: forward
单腿自行车：向前
Frog Preparation in 2 steps
两步青蛙准备姿势
Scissors in pulsations of 3
剪刀式脉冲 3 次
Leg Circles: in 45 degree
腿部画圈：45 度

Final format: 最终格式：

Position: lying on the bench on the back, facing away from the tower, upper straps on the feet
位置：躺在长椅上背部朝向塔，脚上系着上绑带

Leg Pump: alternating 腿部泵：交替
Dolphin: forward 海豚：向前
Bicycles: forward and reverse
自行车：前进和后退
parallel and turned out
平行并出现
feet in flex, demipoint, point position
脚在弯曲、半点、点位置
Frog 青蛙
Quad Stretches: alternating, introverted
四向拉伸：交替，内向
Double Knee Circles 双膝画圈
Double Leg Circles: 2 variations
双腿环绕：2 种变化
Dolphin sideways: forward
海豚侧身：向前
Dolphin: reverse 海豚：反向
Scissors 剪刀
Windmill 风车
Full Circles 完整圆环
Lobster Tail 龙虾尾
Combination: Full Circles and Lobster Tail
组合：完整圆环和龙虾尾
Leg Circles: in 45 degree
腿部画圈：45 度

Finish with: Symmetrical exercise
结束：对称练习

Main characteristics: 主要特征：

Releasing stiffness in the joints of the leg: hip, knee, ankle
释放腿部关节的僵硬：髋部、膝盖、脚踝
Strengthening the comnections between and around the joints
增强关节之间及周围的连接
Stretching and strengthening the hamstrings
拉伸和强化腘绳肌
Cardiovascular stimulation
心血管刺激
Agility with control 控制中的敏捷性

Important attention: 重要注意：

Execution with rhythm and melody
富有节奏和旋律的执行
Synchronized movement with corresponding breathing pattern
与相应呼吸模式同步的运动
Clarity of direction and intention
方向和意图的清晰度
Use of the closing of the ribcage and abdominal to support the spine
使用肋骨和腹部的闭合来支撑脊柱
Narrowing of the pelvis
骨盆的狭窄
Spherical awareness 球体的感知

HAMSTRING SERIES 股四头肌系列

Final Format：最终格式：

－Dolphin：forward海醁，－海豚：向前海醁，

（1）、第一步在 $45^{\circ}$ 角

结尾垫上动作? ?

Final Format: 最终格式：

Bicycles: forward: flex 自行车：前进：flex

HAMSTRING SERIES 股四头肌系列

－Frog －青蛙
（1）

Frog 2：外旋回，推出，直腿分开司，反回
（2）

（b）

HAMSTRING SERIES 股四头肌系列

Final Format: 最终格式：

Quad Stretches: introverted
四向拉伸：内向型

Final Format: 最终格式：

Double Knee Circles 双膝圆圈

Final Format: 最终格式：

Double Leg Circles: pelvis flat
双腿圆圈：骨盆平坦

Final Format : 最终格式：

Dolphin Sideways: forward
海豚侧身：向前

Final Format: 最终格式：

Dolphin: reverse 海豚：反向

Final Format: 最终格式：

Scissors 剪刀

HAMSTRING SERIES 股四头肌系列

Final Format : 最终格式：

Windmill 风车

Final Format: 最终格式：

Full Circles 完整圆圈

Final Format: 最终格式：

Lobster Tail 龙虾尾

HAMSTRING SERIES 股四头肌系列

Final Format: 最终格式：

Combination: Full Circles and
组合：全圆和

Final Format: 最终格式：

Leg Circles in 45 degree
45 度腿圈

Sequence with upper straps:
带上肩带的序列：

Position: with upper straps in the hands, sitting on the bench, facing the tower
位置：双手系着上带，坐在长椅上，面向塔

Turtle Combination 乌龟组合
Simple Twist and Pull with leaning back
简单扭转和拉动，身体后仰
Canoeing: simple variation
划独木舟：简单变化
Swimming: breaststroke 游泳：蛙泳
Twist and Pull leaning back
扭转和拉动，身体后仰
Harvesting: forward and reverse
收获：前进和后退
Shoulder Release 肩部释放

Position: with upper straps in the hands, sitting sideways to the tower
位置：双手持上绑带，侧身面向塔

Seated sideways Arch 侧身坐姿拱门
Seated sideways Arch Combination
侧身坐姿拱门组合

Finish with: 完成：
Position: with upper straps in the hands, sitting on bench, facing the tower
位置：双手持上绑带，坐在长椅上，面向塔

Laughing Buddha - hold the final position
弥勒佛 - 保持最终姿势

Sequence with lower straps:
使用下带子的序列：

Position: with lower straps in the hands, sitting on the bench, facing the tower
姿势：双手持下带子，坐在凳子上，面向塔

Twist and Pull: continuous
扭转和拉：持续
Twist and Pull: in triplets
扭曲和拉扯：三连音
Sailor: forward and reverse
水手：前进和后退
Long Arm Combination 长臂组合
Wave: forward and reverse
波浪：前进和后退

Finish with: 结束动作：

Position: lower straps in the hands, sitting with parallel legs, facing the tower
位置：双手持下带，双腿平行坐着，面向塔

Laughing Buddha - hold the final position
弥勒佛 - 保持最终姿势

Main characteristics: 主要特征：	Important attention: 重要注意：
- Strengthening the upper body and arms - 加强上身和手臂	- Complete attention to the use of the lower abdomen - 完全专注于下腹部的使用
- Preparation for sports related activities, general conditioning - 运动相关活动的准备，一般体能训练	- Initiation of the movement from the yoke/ seed center - 从轭/种子中心开始启动运动
- Can be used for cardiovascular and endurance enhancement - 可用于心血管和耐力提升	- Narrowing of the pelvis - 髋部变窄
- Increasing the mobility and agility of the overall body - 提升整体身体的灵活性和敏捷性	- Be rooted and present - 根植并专注
- Integrating and toning - 整合与塑形	- Elegance in the execution versus unskilled effort - 执行中的优雅与笨拙之力的对比
- Creating a sculptural upper body frame - 创建雕塑般的上半身框架	- Spherical awareness - 球形意识

Sequence with upper Straps：
带有上绑带序列：
－Turtle Combination －海龟组合

A．垫上不加镜索

26 - 8 - 8

次〉
B．加入＂如国＂（1）（3）（3）（1）（次）
18次完成背立写打処 77

Sequence with upper Straps:
带有上绑带序列：

Simple Twist and Pull with Leaning Back
简单的扭转和后仰

Sequence with upper Straps:
带上绑带的顺序：

Canoeing (left arm) 划独木舟（左臂）

Sequence with upper Straps:
带上绑带的顺序：

Canoeing (right arm) 划独木舟（右臂）

Sequence with upper Straps:
带上绑带的序列：

Swimming: Breaststroke 游泳：蛙泳

Sequence with upper Straps:
带上绑带的序列：

Twist and Pull Leaniing Back
扭转并拉回

Sequence with upper Straps:
带上绑带的序列：

Harvesting 收获

Sequence with upper Straps:
带上绑带的序列：

Shoulder Release 肩部释放

Sequence with upper Straps:
带上绑带的序列：

Seated Sideways Arch 侧身弓式

Sequence with upper Straps:
带上带子的序列：

Seated Sideways Arch Combination
侧身弓式组合

Sequence with upper Straps:
带上带子的序列：

Laughing Buddha 弥勒佛

Sequence with lower Straps:
带较低绑带的序列：

Twist and Pull: continuous
扭转和拉动：连续

Sequence with lower Straps:
带较低绑带的序列：

Saillor 赛尔

Sequence with lower Straps:
带较窄肩带的序列：

Long arm Combination (page 1 of 2)
长臂组合（第 1 页，共 2 页）

UPPER BODY SERIES 上身体系列

Sequence with lower Straps:
带较窄肩带的序列：

Long arm Combination (page 2 of 2)
长臂组合（第 2 页，共 2 页）

Seated leg work: 坐姿腿部练习：

Position: Upper or lower straps on the feet, sitting on the bench, facing the tower
姿势：双脚套上上或下绑带，坐在凳子上，面向塔

Leg Lifts into extension
抬腿伸展
Circles: forward and reverse
画圈：向前和向后
Figure Eights 8 字形
Slalom 障碍滑雪
Hip-Knee-Mobilization: forward and reverse
髋膝活动：向前和向后

Position: lower straps on the feet, sitting sideways to the tower
姿势：脚上系下带，侧身对着塔

Leg lifts into extension
抬腿伸展
Pendulum 摆动
Knee Circles 膝盖画圈
Double Knee Circles 双膝画圈

Finish with: 结束动作：

Position: Sitting on the bench, facing the tower
姿势：坐在长凳上，面向塔

Circles: forward and reverse
圆圈：向前和向后

Floor work: 地面工作：

Position: upper straps around the knee Sitting on the floor, facing the tower
位置：膝盖周围的上方绑带坐在地上，面向塔

Knee to forehead Combination
膝盖到前额的组合
Hip-Knee-Mobilization: forward and reverse
髋部-膝盖-活动：向前和向后
Frog 青蛙
Leg Beats 腿部击打

Position: upper straps on the feet, lying on the back, sideways to the tower
位置：脚上的上方绑带，仰卧，侧向塔

Sciatica Combination 坐骨神经痛组合

Position: upper straps on the feet, lying sideways, facing the tower
位置：脚上系着上绑带，侧躺，面向塔

Leg Circle 腿部画圈

Patella-Quadriceps Series:
髌骨-股四头肌系列：

Position: lying on the floor, on the stomach facing the tower
位置：平躺在地上，腹部朝向塔

Leg Curls: alternating 腿部屈伸：交替进行
Circles in opposition 相反方向画圈
Full Circles 完整圆环
Flipper 翻转器
Finish with: Standing on all fours
结束动作：四肢着地

主要特点：- 连接下身与上身 - 建立协调的力量与柔韧性 - 强化腿部难以触及且经常被忽略的部位，这些部位是大多数损伤的原因

Main characteristics:

- Connecting the lower to the upper body

- Creating coordinated strength and suppleness

- Strengthening the hard to reach and frequently unused parts of the leg which are the cause of most injuries

重要注意事项：- 在进行腿部练习时，不要将力量带入上身 - 始终将轭/种子中心作为动作的起点 - 明确关节的灵活性 - 运动中配合呼吸控制 - 正确调整与绑带的位置

Important attention:

- Not taking the force into the upper body while working with the legs

- Always using the yoke/ seed center as the origin of the movement

- Clear articulation of the joints

- Using breath control with movement

- Correct positioning in relation to the straps

Floor Work: 地面练习：

Knee to Forehead Combination
跪头组合

Floor Work: 地面练习：

Hip-Knee-Mobilization: forward and reverse
髋膝活动：向前和向后

Floor Work: 地面练习：

Frog 青蛙

Floor Work: 地面练习：

Leg Beats 腿部打击

Floor Work: 地面练习：

Sciatica Combination (left leg)
坐骨神经痛组合（左腿）

Floor Work: 地面练习：

Sciatica Combination (right leg)
坐骨神经痛组合（右腿）

Floor Work: 地面练习：

Leg Circle 腿部环绕

Patella-Quadriceps Series:
髌骨-股四头肌系列：

Leg Curls: alternating 交替抬腿

Patella-Quadriceps Series:
髌骨-股四头肌系列：

Circles in Opposition 对立的圆圈

Patella-Quadriceps Series:
髌骨-股四头肌系列：

Fulll Circles (page 1 of 2)
满圆（第 1 页，共 2 页）

LEGWORK SERIES LEGWORK 系列

Patella-Quadriceps Series:
髌骨-股四头肌系列：

Full Circles (page 2 of 2)
满圆（第 2 页，共 2 页）

Patella-Quadriceps Series:
髌骨-股四头肌系列：

Flipper 翻板

ABDOMINAL SERIES 腹部练习系列

Curl Ups: 蜷缩：

Preparation on the floor
地上的准备
Squeezing breath 挤压呼吸
Cradle Combination 摇篮组合
Standing on all fours
四肢着地
Standing on all fours: upside down
四肢着地：倒立

Position: lying on the back on the bench, facing the tower, upper straps on upper arms
位置：躺在凳子上，面朝塔，上臂系上上绑带

Simple Curl Ups 简单卷腹
Curl Ups into Arch: bend legs
蜷缩成拱形：弯曲双腿
Curl Ups into Arch: extended legs
蜷缩成拱形：伸直双腿
Simple Curl Ups crossing over
简单卷腹交叉
Curl Ups crossing over into Arch: bent legs
蜷缩成拱形交叉进入：弯曲双腿
Curl Ups crossing over into Arch: extended legs
卷腹交叉进入拱形：伸直双腿
Curl Ups with Leg Combination
带腿部组合的蜷缩

Finish with: 结束动作：

Chest-Pelvis Lift 胸骨-骨盆提升

Jackknife: 杰克刀：

Position: lying on the back on the bench, facing the tower, upper straps in the hands
姿势：仰卧在凳子上，面向塔，上绑带在手中

- Preparation - 准备

Softening of the sternum
胸骨软化
Arm movements 手臂运动
Connect arm movement and head lift
连接手臂运动和抬头
Jackknife with feet on the bench
双脚在凳子上的剪刀式运动
Jackknife with feet off the bench
双脚离地的剪刀式运动

Finish with: 结束动作：

Chest-Pelvis Lift 胸骨-骨盆提升

Psoas Abdominals: 腰大肌腹部：

Position: lying on the back on the bench, facing the tower, lower straps on the feet
姿势：仰卧在凳子上，面向塔，双脚系在低位的绑带上

Knee to forehead Combination
膝盖至额头的组合
Single leg changes 单腿变换

Main characteristics: 主要特征：	Important attention: 重要注意：
- Strengthening the midsection without restriction of flexibility - 加强核心力量，同时不受柔韧性限制	- Keeping the force in the diaphragm, not taking it into the shoulders - 保持膈肌发力，不要将其带到肩膀上
- Support of the deep connection of upper and lower extremity with the torso and the seed center of the body/ yoke - 支撑上肢和下肢与躯干及身体种子中心/轭的深层连接	- Maintain a mobile and dignified quality of the body by internalizing the - 通过内化来保持身体的灵活和尊严
- Creating a support for the spine from within - 从内部创造对脊柱的支持	- Squeezing breath - 压缩呼吸

ABDOMINAL SERIES 腹部练习系列

Curl Ups: 蜷缩：

Curll Ups into Arch: bent legs
卷曲进入拱形：弯曲双腿

Curl Ups: 蜷缩：

Curl Ups into Arch: extended legs
卷曲进入拱形：伸直双腿

Curl Ups: 蜷缩：

Curl Ups with crossing over into Arch: bent legs
交叉卷曲进入拱形：弯曲双腿

ABDOMINAL SERIES 腹部练习系列

Curl Ups: 蜷缩：

Curl Ups with crossing over into Arch: extended legs
交叉卷曲进入拱形：伸直双腿

ABDOMINAL SERIES 腹部练习系列

Jackknife: 杰克刀：

Jackknife with feet on the bench
脚踩凳子的杰克刀

ABDOMINAL SERIES 腹部练习系列

Jackknife: 杰克刀：

Jackknife with feet off the bench
脚不踩凳子的杰克刀

Jackknife: 杰克刀：

Chest - Pelvis Lift: arms on the side
胸部-骨盆提升：手臂放于身体两侧

ABDOMINAL SERIES 腹部练习系列

Psoas Abdominals: 腰腹：

Knee to forehead Combination
跪到额头组合

Psoas Abdominals: 腰腹：

Single leg changes 单腿变化

Position: sitting with the back support, facing away from the tower, upper straps around the upper arms or in the hands
姿势：坐着，靠在支撑物上，背对塔，上臂周围或手中绑上上带

Shoulder mobilization: frontal plane, sagittal plane
肩部活动：冠状面，矢状面
Overhead Circles: arms 上举圆圈：手臂
Overhead Circles: arms plus torso
上举画圈：手臂加躯干
Arm Circles in high V
高 V 手臂圆圈
Figure Eights 8 字形
Simple Reaching Behind: single arm and double arms
简单向后伸展：单臂和双臂
Milking: alternating 挤奶：交替
Double Arm Circles: forward and reverse
双臂画圈：向前和向后
Eagle Combination 鹰式组合

主要特点：- 松解和润滑肩关节 - 打开上胸部 - 激活手臂与心轮的连接 - 连接心轮到种子轮/轭和前额中心，以成为一个更完整的存在 - 力量、情绪和智力的相遇，以和谐地表达生活

Main characteristics:

- Releasing and lubricating the shoulder joint

- Opening of the upper chest

- Activating the connection of the arms to the heart center

- Connecting the heart center to the seed center/ yoke and the center of the forehead for a more total being

- Meeting of strength, emotions and intellect for a harmonious expression of life

重要注意：- 自由地愉悦地执行练习 - 收肋 - 窄骨盆

Important attention:

- Delightful execution of the exercises with freedom

- Closing of the ribcage

- Narrowing of the pelvis

Shoulder Mobilization: frontal plane
肩关节活动：冠状面
Shoulder Mobilization: sagittal plane
肩关节活动：矢状面
Overhead Circles: arms 上举圆圈：手臂
Overhead Circles: ar’ms plus torso
上举画圈：手臂加躯干
Arm Circles in High V
高 V 手臂圆圈
Figure Eights 8 字形
Simple Reaching Behind: single arm
单臂简单向后伸展
Simple Reaching Behind: double arms
简单向后伸展：双臂

－Double Arm Circles：forward
－双臂画圈：向前

（1）．教棕扶手、给他一个探示
（2）一手提示肋骨向下小的 curv
Double Arm Circles: reverse
双臂画圈：向后

UPPER BODY OPENINGS 上半身伸展

Eagle Combination (page 1 of 2)
鹰式组合（第 1 页，共 2 页）
Eagle Combination (page 2 of 2)
鹰式组合（第 2 页，共 2 页）

UNWINDING

Sequence 1: 序列 1：

Running with the upper straps on knees
膝盖绑上上绑带跑步
Standing on all fours
四肢着地
Sitting with weight on top of head, observation of the inner flow, promotion of uprightness balance
头顶负重坐姿，观察内流，提升直立平衡

Sequence 2: 序列 2：

Iron Bridge 铁桥
Sitting with weight on top of head, observation of the inner flow, promotion of uprightness balance
头顶负重坐姿，观察内流，提升直立平衡

Sequence 3: 序列 3：

Squeeze in fetal position with slow release
胎儿姿势挤压，缓慢释放

Sequence 4: 序列 4：

Nerve strengthening in standing position
站立姿势神经强化

Sequence 5: 序列 5：

Twirling 旋转
Balancing 平衡

Main characteristics: 主要特征：

Exercises to keep the energy flow continuous
保持能量流动连续的练习
Guiding the energy flow back to the origin/root
引导能量流回到起源/根部
Settling down thru balance in harmony and integrity
通过平衡、和谐与完整来安定下来
Staying composed and together for other activities after the session
在课程结束后保持镇定和团结，参与其他活动

Essential movements for healthy functioning of the spine and all structures connected to the spine
对脊柱及其所有相关结构的健康功能至关重要的运动

Arch and Curl: 拱形和卷曲：
Sideways Arch: 侧向拱形：

3. Spiral: 3. 螺旋：

Balanced Spiral position: whole spine aligned and upright
平衡的螺旋姿势：整个脊柱对齐且直立

Common attention: 普遍注意：

always starting and returning to upright position
始终从直立姿势开始并返回到直立姿势
inhale towards upright position, exhale to the extremes
向直立姿势吸气，向极限呼气
rhythm: "and $1, 2, 3$ " 节奏：“和 $1, 2, 3$ ”
craving for space between the vertebras
脊椎间渴望空间
even distribution throughout the vertebras
脊椎均匀分布

Narrowing of the pelvis
骨盆变窄

Standing: 站立：

Sitting: 坐着：

black, thin arrows = action
黑色、细箭头 = 动作
gray, thick arrows = reaction
灰色，粗箭头 = 反应

Narrowing of the pelvis
骨盆狭窄

Standing: 站立：

Sitting: 坐着：

black, thin arrows = action
黑色，细箭头 = 作用
gray, thick arrows = reaction
灰色，粗箭头 = 反应

系列：GYROKINESIS

^{(11)}

：脊柱运动练习：拱 - 弯曲螺旋（螺旋扭转）侧向拱结束动作：向前摆动位置：坐在椅子上：教师和学生彼此成 90 度角

Series:

GYROKINESIS

^{(11)}

: Spinal

Motions

Exercise:

Arch - Curl

Spiral (spiraling twist)

Sideways Arch

Finish with: Wave forward

Position:

Sitting on a chairs: teacher and student in 90 degree angle to each other

动作：每 3-4 次重复每个动作，从拱到弯曲，螺旋右到螺旋左，侧向拱右到侧向拱左；“保持”每个姿势 3 秒，手放在大腿上； - 以：向前小摆动，手放在大腿上结束序列 - 重复整个序列 2-3 次注意：每次动作都要以脊柱的提升开始。慢速运动，以便学生能跟上

=

的 3 个计数。对于侧向弓形：用头对侧的手掌支撑头部和颈椎的位置；如果可能，将指尖钩在“耳朵后的凹槽”处。对于侧向弓形：保持喉咙内收，保持对侧肩膀下沉。跟随老师的呼吸并模仿。对于波浪式：将双腿稍微向前移动（+膝盖角度打开）；长而深地呼气。手部操作：步骤 1：介绍你的身体。步骤 2：解释脊柱的基本运动，如 GYROKINESIS

^{(1)}

脊柱运动。步骤 3：老师与学生一起完成几个动作；重点：动作的节奏和流畅性。周期 1：老师展示所有动作并命名动作。周期 2：老师与客户一起运动，如有必要：短暂休息。周期 3：老师与客户一起运动，解释：这是家庭作业。周期 4：只有客户运动，老师观察。呼吸：此时无需特别关注；最终双呼吸；波浪式：净化呼吸。备注：客户的家庭作业：脊柱运动练习序列。

Movement: in counts of 3

- 4 repetitions of each movement from: arch into curl, spiral right to spiral left, sideways arch right to sideways arch left; "hold" each position for 3 seconds, hands on top of the thighs;

- Finish the sequence with: small waves forward, hands on top of the thighs

- Repeat the entire sequence 2 to 3 times

Attention:

Always initiate each movement with the elevation of the spine.

Slow movement so the student can follow

=

counts of 3

For the sideways arch: use the palms on opposite side of the head to support the position of the head and the cervical spine; if possible, hook up the fingertips in the "dimple behind the ear"; For the sideways arch: keep the throat in, keep the opposite shoulder down

Listen to the breathing of the teacher and follow

For the wave: bring the legs a bit more forward (+ open the angle of the knees); long + deep breathing exhalation

Hands on:

Step 1: Entroduce yoursc1f

Step 2: Explain the essential movements of the spine as reflected in the GYROKINESIS

^{(1)}

Spinal Motions

Step 3: teacher performs several sets of the movement together with the student ; Focus: rhythm and fluidity of the movement:

Cycle 1: teacher shows all movements and name the movements;

Cycle 2: teacher and client move together, if necessary: give a short rest

Cycle 3: teacher and client move together, explain: this is homework

Cycle 4: only the client moves, the teacher observes

Breathing: no special attention at this point; eventually double breath; wave: cleansing breath; Notes: HOMEWORK for the client: spinal motions exercise sequence.

系列：弓形与卷曲系列准备：使用把手单元练习：弓形与卷曲：

Series:

ARCH & CURL SERIES

Preparation with the handle unit

Exercise:

Arch &Curl:

动作：第一步：一次一个手臂进行关节运动，半圆：中心-向内-中心-向外，脊柱自然跟随；手臂关节运动带有螺旋特性；第二步：一次一个手臂进行关节运动：完整圆圈，内向和外向，脊柱自然跟随；关节运动带有螺旋特性；注意：在学生的舒适范围内移动，持续运动，注意手臂的螺旋运动，始终朝向“伸展、螺旋的手臂”；

Movement:

Step 1: articulating one arm at a time, half circle: center - inward - center - outward, spine follows naturally; articulation of the arm with a spiraling quality;

Step 2: articulating 1 arm at a time: full circle, introverted and extroverted, spine follows naturally; articulation with a spiraling quality;

Attention: move in the comfort zone of the student, continuous movement, attention on the spiraling of the arm, always look towards the "reaching, spiraling arm";

"Series: GYROKINESIS ^((11)) : Spinal Motions Exercise: Arch - Curl Spiral (spiraling twist) Sideways Arch Finish with: Wave forward Position: Sitting on a chairs: teacher and student in 90 degree angle to each other" "Movement: in counts of 3 - 4 repetitions of each movement from: arch into curl, spiral right to spiral left, sideways arch right to sideways arch left; "hold" each position for 3 seconds, hands on top of the thighs; - Finish the sequence with: small waves forward, hands on top of the thighs - Repeat the entire sequence 2 to 3 times Attention: Always initiate each movement with the elevation of the spine. Slow movement so the student can follow = counts of 3 For the sideways arch: use the palms on opposite side of the head to support the position of the head and the cervical spine; if possible, hook up the fingertips in the "dimple behind the ear"; For the sideways arch: keep the throat in, keep the opposite shoulder down Listen to the breathing of the teacher and follow For the wave: bring the legs a bit more forward (+ open the angle of the knees); long + deep breathing exhalation Hands on: Step 1: Entroduce yoursc1f Step 2: Explain the essential movements of the spine as reflected in the GYROKINESIS ^((1)) Spinal Motions Step 3: teacher performs several sets of the movement together with the student ; Focus: rhythm and fluidity of the movement: Cycle 1: teacher shows all movements and name the movements; Cycle 2: teacher and client move together, if necessary: give a short rest Cycle 3: teacher and client move together, explain: this is homework Cycle 4: only the client moves, the teacher observes Breathing: no special attention at this point; eventually double breath; wave: cleansing breath; Notes: HOMEWORK for the client: spinal motions exercise sequence." "Series: ARCH & CURL SERIES Preparation with the handle unit Exercise: Arch &Curl:" "Movement: Step 1: articulating one arm at a time, half circle: center - inward - center - outward, spine follows naturally; articulation of the arm with a spiraling quality; Step 2: articulating 1 arm at a time: full circle, introverted and extroverted, spine follows naturally; articulation with a spiraling quality; Attention: move in the comfort zone of the student, continuous movement, attention on the spiraling of the arm, always look towards the "reaching, spiraling arm";"

| Series: GYROKINESIS ${ }^{(11)}$ : Spinal Motions Exercise: Arch - Curl Spiral (spiraling twist) Sideways Arch Finish with: Wave forward Position: Sitting on a chairs: teacher and student in 90 degree angle to each other | Movement: in counts of 3 - 4 repetitions of each movement from: arch into curl, spiral right to spiral left, sideways arch right to sideways arch left; "hold" each position for 3 seconds, hands on top of the thighs; - Finish the sequence with: small waves forward, hands on top of the thighs - Repeat the entire sequence 2 to 3 times Attention: Always initiate each movement with the elevation of the spine. Slow movement so the student can follow $=$ counts of 3 For the sideways arch: use the palms on opposite side of the head to support the position of the head and the cervical spine; if possible, hook up the fingertips in the "dimple behind the ear"; For the sideways arch: keep the throat in, keep the opposite shoulder down Listen to the breathing of the teacher and follow For the wave: bring the legs a bit more forward (+ open the angle of the knees); long + deep breathing exhalation Hands on: Step 1: Entroduce yoursc1f Step 2: Explain the essential movements of the spine as reflected in the GYROKINESIS ${ }^{(1)}$ Spinal Motions Step 3: teacher performs several sets of the movement together with the student ; Focus: rhythm and fluidity of the movement: Cycle 1: teacher shows all movements and name the movements; Cycle 2: teacher and client move together, if necessary: give a short rest Cycle 3: teacher and client move together, explain: this is homework Cycle 4: only the client moves, the teacher observes Breathing: no special attention at this point; eventually double breath; wave: cleansing breath; Notes: HOMEWORK for the client: spinal motions exercise sequence. | | :--- | :--- | | Series: ARCH & CURL SERIES Preparation with the handle unit Exercise: Arch &Curl: | Movement: Step 1: articulating one arm at a time, half circle: center - inward - center - outward, spine follows naturally; articulation of the arm with a spiraling quality; Step 2: articulating 1 arm at a time: full circle, introverted and extroverted, spine follows naturally; articulation with a spiraling quality; Attention: move in the comfort zone of the student, continuous movement, attention on the spiraling of the arm, always look towards the "reaching, spiraling arm"; |

关节运动一个手臂 - 前后 - 完整圆圈位置：分腿式，面向把手单元

Articulating one arm

- Forward and back

- Full circle

Position:

Straddle, facing the handle unit

动手操作：第一步：老师展示所有练习：全弓形/向前曲/向后曲，简单示范，参考椅子上的向前摆动，解释练习名称 - 单臂关节运动：半圆、中心、向内、中心、向外 - 单臂全圆运动；注意：在中心位置：提升脊柱；手臂伸展时：看向手部上方+让脊柱略微向前伸展。第二步：学生跟随顺序+老师手把手指导，站在学生旁边：一手放在肩上=友好手和诊断手，一手支撑手臂旋转关节：钩状手绕肘部褶皱形成打开手臂姿势，然后：从肘部顶部刷到手部，在末尾给予额外伸展。注意：弯曲肘部的方向必须向侧面伸展；每个姿势至少 3 秒，慢慢来！第三步：学生无手指导重复每个动作；老师观察；呼吸：双重呼吸，每次伸展时呼气。

Hands on:

Step 1: Teacher shows all exercises: full arch / curl fwd and reverse, show with simplicity stirring, refer to the wave forward on the chair, explain the names of the exercises - articulation of one arm: half circle, center, inward, center, outward - articulation one arm in full circle; Attention: in the center position: elevate the spine

With the arm extended: look over the hand + allow the spine to slightly reach forward

Step 2: student follows the sequence + teacher applies hands on, standing next to the student: 1 hand on top of the shoulder = friendly hand and diagnostic hand, 1 hand support the spiraling articulation of the arm: hook up around crease of elbow for open arm position, than: brush from top of the elbow to the hand, give extra reach at the end.

Attention: direction of the bent elbows has to be reaching sideways; each position at least 3 seconds, take your time!

Step 3: student repeats each movement without hands on; teacher observes;

Breathing: double breath, exhale with each extension

系列：弓形与曲系列准备动作：使用把手单元练习：搅拌姿势：分腿，面向把手单元

Series:

ARCH & CURL SERIES

Preparation with the handle unit

Exercise:

Stirring

Position:

Straddle, facing the handle unit

动作：手臂简单绕圈，过渡到高 V 姿势；自由流畅的动作；抬头-轻微弓背，低头-轻微蜷曲脊柱姿势注意：在舒适区内移动，慢速动作，专注于手柄的高 V 姿势，产生打哈欠的感觉手扶：步骤 1：教师站在学生前面：支撑直立姿势：要求提升脊柱支撑弓背在高 V：要求从胸骨处伸展支撑蜷曲：对手柄施加轻微阻力+解释脊柱向后滚动支撑提升：轻微拉动打开肘部注意：活动范围的舒适区；展示手柄提升螺旋手臂-弓（高 V）-蜷曲（低 V），如果可能，教授并坚持手柄过渡姿势，如高 V 和低 V；步骤 2：学生无手扶重复动作。呼吸：无需特别关注；最终：海洋-净化呼吸；

Movement: simple going around with the arms with transition in High-V position of the handles; free and fluid movement;

Look up- slight arch, look down- slight curl position of the spine

Attention: move in the comfort zone, slow movement, focus on the high-V position of the handle, yawning sensation

Hands on:

Step 1: teacher is standing in front of the student:

Support the upright position: ask to elevate the spine

Support arch in high-V: ask to reach from the sternum

Support the curl: give slight resistance to the handles + explain the rolling back of the spine

Support the elevation: slight pull to open the elbows

Attention: comfort zone for the range of motion; show the position of the handles for elelvationspiral the arms-.arch (high V)- curl (low V), if possible teach and insist on the transition positions of the handles like high and low V of the handles;

Step 2: student repeats the movement without hands on.

Breathing: no special attention; eventually: ocean- cleansing breath;

系列：腘绳肌系列练习：地面准备 1. 脚部对齐，腿部屈曲和绷直 2. 单腿泵，或

Series:

HAMSTRINGS Series

Exercise:

Preparation on the floor

1. Alignment of the feet, legs in flex and point

2. single leg pump with or

动作：第一步：解释脚的位置和

5^{th}

线的概念；第二步：安排一只脚（找到

5^{th}

线）和腿（脚跟-坐骨-膝盖-乳线），找到脚跟上的

5^{th}

线和出口点；安排双腿的屈脚姿势和点脚姿势；屈：脚跟的着力点；点：大脚趾和二脚趾之间的出口；第三步：单腿泵：教师将重量板抵在脚底，用揉捏质量弯曲-伸展腿

Movement:

Step 1: explain the positions of the feet and the concept of the

5^{th}

line;

Step 2: arranging 1 foot (find the

5^{th}

line)) and leg (heel-sitbone-knee-breastline), find the

5^{th}

line and exit point on the heel;

Arrange the flexed foot position for both legs, arrange the point foot position; flex: strength point of heel; point: exit between big toe and second toe;

Step 3: single leg pump: teacher holding a weight plate against the sole of the foot, bent-extend the leg with kneading quality

"Articulating one arm - Forward and back - Full circle Position: Straddle, facing the handle unit" "Hands on: Step 1: Teacher shows all exercises: full arch / curl fwd and reverse, show with simplicity stirring, refer to the wave forward on the chair, explain the names of the exercises - articulation of one arm: half circle, center, inward, center, outward - articulation one arm in full circle; Attention: in the center position: elevate the spine With the arm extended: look over the hand + allow the spine to slightly reach forward Step 2: student follows the sequence + teacher applies hands on, standing next to the student: 1 hand on top of the shoulder = friendly hand and diagnostic hand, 1 hand support the spiraling articulation of the arm: hook up around crease of elbow for open arm position, than: brush from top of the elbow to the hand, give extra reach at the end. Attention: direction of the bent elbows has to be reaching sideways; each position at least 3 seconds, take your time! Step 3: student repeats each movement without hands on; teacher observes; Breathing: double breath, exhale with each extension" "Series: ARCH & CURL SERIES Preparation with the handle unit Exercise: Stirring Position: Straddle, facing the handle unit" "Movement: simple going around with the arms with transition in High-V position of the handles; free and fluid movement; Look up- slight arch, look down- slight curl position of the spine Attention: move in the comfort zone, slow movement, focus on the high-V position of the handle, yawning sensation Hands on: Step 1: teacher is standing in front of the student: Support the upright position: ask to elevate the spine Support arch in high-V: ask to reach from the sternum Support the curl: give slight resistance to the handles + explain the rolling back of the spine Support the elevation: slight pull to open the elbows Attention: comfort zone for the range of motion; show the position of the handles for elelvationspiral the arms-.arch (high V)- curl (low V), if possible teach and insist on the transition positions of the handles like high and low V of the handles; Step 2: student repeats the movement without hands on. Breathing: no special attention; eventually: ocean- cleansing breath;" "Series: HAMSTRINGS Series Exercise: Preparation on the floor 1. Alignment of the feet, legs in flex and point 2. single leg pump with or" "Movement: Step 1: explain the positions of the feet and the concept of the 5^("th ") line; Step 2: arranging 1 foot (find the 5^("th ") line)) and leg (heel-sitbone-knee-breastline), find the 5^("th ") line and exit point on the heel; Arrange the flexed foot position for both legs, arrange the point foot position; flex: strength point of heel; point: exit between big toe and second toe; Step 3: single leg pump: teacher holding a weight plate against the sole of the foot, bent-extend the leg with kneading quality"

| Articulating one arm - Forward and back - Full circle Position: Straddle, facing the handle unit | Hands on: Step 1: Teacher shows all exercises: full arch / curl fwd and reverse, show with simplicity stirring, refer to the wave forward on the chair, explain the names of the exercises - articulation of one arm: half circle, center, inward, center, outward - articulation one arm in full circle; Attention: in the center position: elevate the spine With the arm extended: look over the hand + allow the spine to slightly reach forward Step 2: student follows the sequence + teacher applies hands on, standing next to the student: 1 hand on top of the shoulder = friendly hand and diagnostic hand, 1 hand support the spiraling articulation of the arm: hook up around crease of elbow for open arm position, than: brush from top of the elbow to the hand, give extra reach at the end. Attention: direction of the bent elbows has to be reaching sideways; each position at least 3 seconds, take your time! Step 3: student repeats each movement without hands on; teacher observes; Breathing: double breath, exhale with each extension | | :--- | :--- | | Series: ARCH & CURL SERIES Preparation with the handle unit Exercise: Stirring Position: Straddle, facing the handle unit | Movement: simple going around with the arms with transition in High-V position of the handles; free and fluid movement; Look up- slight arch, look down- slight curl position of the spine Attention: move in the comfort zone, slow movement, focus on the high-V position of the handle, yawning sensation Hands on: Step 1: teacher is standing in front of the student: Support the upright position: ask to elevate the spine Support arch in high-V: ask to reach from the sternum Support the curl: give slight resistance to the handles + explain the rolling back of the spine Support the elevation: slight pull to open the elbows Attention: comfort zone for the range of motion; show the position of the handles for elelvationspiral the arms-.arch (high V)- curl (low V), if possible teach and insist on the transition positions of the handles like high and low V of the handles; Step 2: student repeats the movement without hands on. Breathing: no special attention; eventually: ocean- cleansing breath; | | Series: HAMSTRINGS Series Exercise: Preparation on the floor 1. Alignment of the feet, legs in flex and point 2. single leg pump with or | Movement: Step 1: explain the positions of the feet and the concept of the $5^{\text {th }}$ line; Step 2: arranging 1 foot (find the $5^{\text {th }}$ line)) and leg (heel-sitbone-knee-breastline), find the $5^{\text {th }}$ line and exit point on the heel; Arrange the flexed foot position for both legs, arrange the point foot position; flex: strength point of heel; point: exit between big toe and second toe; Step 3: single leg pump: teacher holding a weight plate against the sole of the foot, bent-extend the leg with kneading quality |

无重量板 3. 抖动 4. 按摩，3 拍节奏位置：坐在地上

without weight plate

3. Shivering

4. Kneading in rhythm of 3

Position:

Sitting on the floor

第四步：一次揉捏一条腿：脚跟压在地上-保持对齐第五步：交替腿揉捏：学习碗卷姿势中上半身的摇晃动作；然后加上腿的揉捏第六步：学习腿部抖动和抖动点：让学生前臂休息第七步：双腿抖动 20 秒，然后交替腿揉捏，交替，20 秒（=能量觉醒）；注意：保持屈脚姿势，通过

5^{th}

线移动。保持腿部对齐；对于颤抖：完全肌肉收缩；手部操作：步骤 1：解释

5^{th}

线的概念；步骤 2：使用 scooping 抓握来调整屈曲足部位置；步骤 3：调整并纠正整个腿部的对齐，检查屈曲和点位的支撑点；从屈曲到点位的转换：用脚趾抓住老师的指尖：向上移动并越过到点位；步骤 4：对于揉捏：跪在学生身后，使用摇篮式抓握来支撑身体的轻微摇摆运动；跪在学生身后：在胸腔的摇篮式抓握和引导头部及肩部凹陷向下之间交替；跪在学生侧面：摇篮胸腔和脊柱伸展交替以上操作：腿部支撑：触摸脚跟的支撑点并要求伸展；使用毛巾进行摇篮式抓握来支撑揉捏。呼吸：揉捏：每次腿部伸展时呼气（最终：吸气）备注：客户的家庭作业：双腿颤抖 20 秒，交替腿揉捏 20 秒；

Step 4: kneading 1 leg at a time: heel pressing on the floor- keep the alignment

Step 5: kneading with alternating legs: learn the rocking movement of the upper body in bowlcurl position; than add the kneading of the legs;

Step 6: learn the shivering of the legs with the shivering point: allow for the students to rest on the forearms;

Step 7: shivering with both legs for 20 seconds followed by kneading with alternating legs, alternating, 20 seconds(=energetic awakening);

Attention: keep the position of the flexed foot and move through the

5^{th}

line. Keep the alignment of the leg; for the shivering: full muscular contraction;

Hands on:

Step 1: explain the concept of the

5^{th}

line

Step 2: scooping grip to arrange the flexed foot position

Step 3: arrange and correct the alignment of the entire leg, check on the strength point in flex and point;

Transition from flex to point: grab the fingers of the teacher with the toes: move up and over into point;

Step 4: for the kneading: kneeling behind the student with cradle grip to support the slight rocking movement of the body;

Kneeling behind the student: Alternate between cradle grip of ribcage and guiding the head and shoulder dimple down;

Kneeling sideways o the student: cradle ribcage and elongation of the spine

Alternate the above with: support of the legs: touch the strength point of the heels and ask to reach;

Support the kneading by using a towel for the cradle position.

Breathing: kneading: exhale with each extension of the leg (eventually: sniffing breath)

Notes:

HOMEWORK for the client: shivering with both legs for 20 seconds, kneading with alternating legs for 20 seconds;

系列：腘绳肌系列练习：双腿泵单腿泵鲸鱼式向前单腿自行车向前结束：连接所有 4 个练习

Series:

HAMSTRINGS Series

Exercise:

Double leg pump

Single leg pump

Dolphin forward

Single leg bicycle forward

Finish with:

connect all 4 exercises

动作：如下所述注意：双腿对齐，踝关节、膝盖和髋关节创造空间；手部操作：步骤 1：示范如何躺下，如何起身；躺下：学生完全向后坐，膝盖折痕接触凳子边缘；示范如何系上绑带；选择重量；找到舒适区，活动范围；如有需要，使用腿部支撑；步骤 2：如下所述

Movement: As described below

Attention: alignment of the legs, create space in the ankle, knee and hip joint;

Hands on:

Step 1:

Demonstrate how to lie down, how to get up; lying down: students sits all the way back, crease of the knees touching the edge of the bench;

Demonstrate how to put the straps on;

Choose the weight;

Find the comfort zone, range of movement; if needed use a prop for the legs;

Step 2: as described below

"without weight plate 3. Shivering 4. Kneading in rhythm of 3 Position: Sitting on the floor" "Step 4: kneading 1 leg at a time: heel pressing on the floor- keep the alignment Step 5: kneading with alternating legs: learn the rocking movement of the upper body in bowlcurl position; than add the kneading of the legs; Step 6: learn the shivering of the legs with the shivering point: allow for the students to rest on the forearms; Step 7: shivering with both legs for 20 seconds followed by kneading with alternating legs, alternating, 20 seconds(=energetic awakening); Attention: keep the position of the flexed foot and move through the 5^("th ") line. Keep the alignment of the leg; for the shivering: full muscular contraction; Hands on: Step 1: explain the concept of the 5^("th ") line Step 2: scooping grip to arrange the flexed foot position Step 3: arrange and correct the alignment of the entire leg, check on the strength point in flex and point; Transition from flex to point: grab the fingers of the teacher with the toes: move up and over into point; Step 4: for the kneading: kneeling behind the student with cradle grip to support the slight rocking movement of the body; Kneeling behind the student: Alternate between cradle grip of ribcage and guiding the head and shoulder dimple down; Kneeling sideways o the student: cradle ribcage and elongation of the spine Alternate the above with: support of the legs: touch the strength point of the heels and ask to reach; Support the kneading by using a towel for the cradle position. Breathing: kneading: exhale with each extension of the leg (eventually: sniffing breath) Notes: HOMEWORK for the client: shivering with both legs for 20 seconds, kneading with alternating legs for 20 seconds;" "Series: HAMSTRINGS Series Exercise: Double leg pump Single leg pump Dolphin forward Single leg bicycle forward Finish with: connect all 4 exercises" "Movement: As described below Attention: alignment of the legs, create space in the ankle, knee and hip joint; Hands on: Step 1: Demonstrate how to lie down, how to get up; lying down: students sits all the way back, crease of the knees touching the edge of the bench; Demonstrate how to put the straps on; Choose the weight; Find the comfort zone, range of movement; if needed use a prop for the legs; Step 2: as described below"

| without weight plate 3. Shivering 4. Kneading in rhythm of 3 Position: Sitting on the floor | Step 4: kneading 1 leg at a time: heel pressing on the floor- keep the alignment Step 5: kneading with alternating legs: learn the rocking movement of the upper body in bowlcurl position; than add the kneading of the legs; Step 6: learn the shivering of the legs with the shivering point: allow for the students to rest on the forearms; Step 7: shivering with both legs for 20 seconds followed by kneading with alternating legs, alternating, 20 seconds(=energetic awakening); Attention: keep the position of the flexed foot and move through the $5^{\text {th }}$ line. Keep the alignment of the leg; for the shivering: full muscular contraction; Hands on: Step 1: explain the concept of the $5^{\text {th }}$ line Step 2: scooping grip to arrange the flexed foot position Step 3: arrange and correct the alignment of the entire leg, check on the strength point in flex and point; Transition from flex to point: grab the fingers of the teacher with the toes: move up and over into point; Step 4: for the kneading: kneeling behind the student with cradle grip to support the slight rocking movement of the body; Kneeling behind the student: Alternate between cradle grip of ribcage and guiding the head and shoulder dimple down; Kneeling sideways o the student: cradle ribcage and elongation of the spine Alternate the above with: support of the legs: touch the strength point of the heels and ask to reach; Support the kneading by using a towel for the cradle position. Breathing: kneading: exhale with each extension of the leg (eventually: sniffing breath) Notes: HOMEWORK for the client: shivering with both legs for 20 seconds, kneading with alternating legs for 20 seconds; | | :--- | :--- | | Series: HAMSTRINGS Series Exercise: Double leg pump Single leg pump Dolphin forward Single leg bicycle forward Finish with: connect all 4 exercises | Movement: As described below Attention: alignment of the legs, create space in the ankle, knee and hip joint; Hands on: Step 1: Demonstrate how to lie down, how to get up; lying down: students sits all the way back, crease of the knees touching the edge of the bench; Demonstrate how to put the straps on; Choose the weight; Find the comfort zone, range of movement; if needed use a prop for the legs; Step 2: as described below |

呼吸：每次腿部动作阶段呼气，例如弯曲 - 伸展位置：仰卧在凳子上，背对塔，脚部上方系有上绑带

Breathing: exhalation with each phase of the leg movement e.g. bent - extend

Position:

Lying on the bench on the back, facing away from the tower, upper straps on the feet

Double leg pump: 双腿泵：

Standing in front of the student:
站在学生面前：

Parallel legs together, reach through 5thline
平行双腿并拢，穿过第 5 线

Support with traction: hands placed around the feet
提供支撑：双手环绕双脚

触碰长凳 + 弯曲双腿弯曲双腿：胫骨与缆绳线平行，骨盆-腿部角度大于 90 度

Touch the bench + bend legs

Legs bent: shinbone parallel to cable line, angle pelvis-legs bigger than 90 degrees

Guide legs, keep traction, palms behind the knee + forearms right and left of shinbone + forearms slightly pressing down on the shinbones:
引导双腿，保持牵引，手掌放在膝盖后方 + 前臂在胫骨左右两侧 + 前臂轻微向下压胫骨：

Extend the legs: follow the cable line and scoop down
伸直双腿：沿着缆绳线向下挖

guide the legs and follow the cable line
引导双腿并沿电缆线行进

Touch the bench + extra reach through the extended legs
触碰长凳 + 通过伸直双腿实现额外伸展

轻微拉扯脚跟 + 触碰脚跟的力量点注意：如需辅助，使用支撑物帮助双腿定位"触碰长凳"

slight traction by pulling the heel + touch the strength point of the heel

Note: if needed use a prop for the positioning of the legs 'touch the bench".

单腿泵：一条腿平行，对齐：脚跟-坐骨，膝盖-乳线保持对齐运动方式与双腿泵相同

Single leg pump:

One leg parallel, alignment: heel-sit bone, knee-breast line

Keep the alignment

Movement as in double leg pump

侧身面对学生：检查位置：一手放在膝盖后 + 一手绕住脚跟；关节持续牵引/放松同双腿泵的指导：在整个动作过程中保持放松牵引：

Standing sideways to the student:

Check on position:

One hand behind the knee + one hand around the heel; traction / decompression of the joints continuous

Same guidance as in double leg pump: keep the decompression traction throughout the entire movement:

海豚前屈：双腿并拢伸直 + 内侧大腿挤压 + 伸手 = 45 度树干腿触碰垫子 + 弯曲双腿腿部胫骨与线平行弯曲腿举腿至天花板将腿放回起始位置

Dolphin forward:

Legs together and extended with squeezing of the inner thighs

+ reach = tree trunk legs in 45 degree

Touch the bench + bend the legs

Bend legs with shinbones parallel to cable line

Extend legs up to ceiling

Move legs down to starting position

正面面对学生：同双腿支撑同双腿同双腿引导腿部并调整屈足位置：绕住脚部以打开足底，拇指靠近踝关节踮脚跟顶部 + 按摩腘绳肌：如果可能，触碰坐骨并伸手；

Standing in front of the student:

Same support as in double leg

Same as in double leg

Guide the legs and arrange the flexed foot position: wrapping around the feet to open the soles of the feet, thumb close to the ankle joint

Tapping on top of the heels + brushing the hamstrings: if possible, touch the sit bones and reach;

单腿自行车：伸直腿 + 伸手：对齐触碰垫子 + 弯曲腿

Single leg bicycle:

Extended leg + reach: alignment

Touch the bench + bend leg

侧身面对学生：与单腿泵相同与单腿泵相同

Standing sideways to the student:

Same as in single leg pump

"Breathing: exhalation with each phase of the leg movement e.g. bent - extend Position: Lying on the bench on the back, facing away from the tower, upper straps on the feet" Double leg pump: Standing in front of the student: Parallel legs together, reach through 5thline Support with traction: hands placed around the feet "Touch the bench + bend legs Legs bent: shinbone parallel to cable line, angle pelvis-legs bigger than 90 degrees" Guide legs, keep traction, palms behind the knee + forearms right and left of shinbone + forearms slightly pressing down on the shinbones: Extend the legs: follow the cable line and scoop down guide the legs and follow the cable line Touch the bench + extra reach through the extended legs "slight traction by pulling the heel + touch the strength point of the heel Note: if needed use a prop for the positioning of the legs 'touch the bench"." "Single leg pump: One leg parallel, alignment: heel-sit bone, knee-breast line Keep the alignment Movement as in double leg pump" "Standing sideways to the student: Check on position: One hand behind the knee + one hand around the heel; traction / decompression of the joints continuous Same guidance as in double leg pump: keep the decompression traction throughout the entire movement:" "Dolphin forward: Legs together and extended with squeezing of the inner thighs + reach = tree trunk legs in 45 degree Touch the bench + bend the legs Bend legs with shinbones parallel to cable line Extend legs up to ceiling Move legs down to starting position" "Standing in front of the student: Same support as in double leg Same as in double leg Same as in double leg Guide the legs and arrange the flexed foot position: wrapping around the feet to open the soles of the feet, thumb close to the ankle joint Tapping on top of the heels + brushing the hamstrings: if possible, touch the sit bones and reach;" "Single leg bicycle: Extended leg + reach: alignment Touch the bench + bend leg" "Standing sideways to the student: Same as in single leg pump Same as in single leg pump"

| Breathing: exhalation with each phase of the leg movement e.g. bent - extend Position: Lying on the bench on the back, facing away from the tower, upper straps on the feet | | | :--- | :--- | | Double leg pump: | Standing in front of the student: | | Parallel legs together, reach through 5thline | Support with traction: hands placed around the feet | | Touch the bench + bend legs Legs bent: shinbone parallel to cable line, angle pelvis-legs bigger than 90 degrees | Guide legs, keep traction, palms behind the knee + forearms right and left of shinbone + forearms slightly pressing down on the shinbones: | | Extend the legs: follow the cable line and scoop down | guide the legs and follow the cable line | | Touch the bench + extra reach through the extended legs | slight traction by pulling the heel + touch the strength point of the heel Note: if needed use a prop for the positioning of the legs 'touch the bench". | | Single leg pump: One leg parallel, alignment: heel-sit bone, knee-breast line Keep the alignment Movement as in double leg pump | | | | Standing sideways to the student: Check on position: One hand behind the knee + one hand around the heel; traction / decompression of the joints continuous Same guidance as in double leg pump: keep the decompression traction throughout the entire movement: | | Dolphin forward: Legs together and extended with squeezing of the inner thighs + reach = tree trunk legs in 45 degree Touch the bench + bend the legs Bend legs with shinbones parallel to cable line Extend legs up to ceiling Move legs down to starting position | | | | Standing in front of the student: Same support as in double leg Same as in double leg Same as in double leg Guide the legs and arrange the flexed foot position: wrapping around the feet to open the soles of the feet, thumb close to the ankle joint Tapping on top of the heels + brushing the hamstrings: if possible, touch the sit bones and reach; | | Single leg bicycle: Extended leg + reach: alignment Touch the bench + bend leg | Standing sideways to the student: Same as in single leg pump Same as in single leg pump |

膝盖弯曲，胫骨与缆绳线平行将腿向上伸至天花板伸直的腿回到起始位置

Leg bent with shinbone parallel to cable line Extend leg up to the ceiling

Extended leg down to starting position

与单腿泵相同一只手放在膝盖后方/膝盖褶皱处，另一只手轻轻拉住脚跟轻轻敲击脚跟，用敲击同侧的手向下刷大腿后侧；

same as in single leg pump

Keep one hand behind the knee/ crease of the knee + one hand slightly pulls the heel

Tap the heel + brush down the hamstrings with same hand as tapping;

Series: 系列：

Movement: as described below
动作：如下所述

UPPER BODY Series 上半身系列

Attention: all 4 exact positions of the movement dissected: reach - narrow- squeeze - elongate; Hands on:
注意：所有 4 个动作的精确位置分解：伸展-变窄-挤压-拉长；手的位置：

练习：乌龟组合 - 分解为 4 步位置：

Exercise:

Turtle combination

- Dissected in 4 steps

Position:

Step 1: teacher shows and explains the movement in it's 4 phases, sitting on a chair, show the shape of the movement;
第一步：老师坐在椅子上展示并解释动作的四个阶段，展示动作的形状；

第二步：老师与学生一起移动：口述动作，坐在椅子上；第三步：按摩第七颈椎周围的区域！！老师用手操作，学生坐在椅子上

Step 2: teacher moves together with the student: verbalize the movement, sitting on a chair;

Step 3: massage the area around cervical 7!! teacher applies hands on, student sitting on chair

Step 4: teacher shows movement with cables
步骤 4：教师使用电缆展示动作

步骤三：学生移动，教师手把手指导：支持每个阶段：抬高并缩小卷曲的阻力 - 缩小骨盆 - 海龟式 - 颈椎脊柱伸展

\to

肩膀向下

\to

通过手掌向下伸展。呼吸：每个姿势配合一次呼气

Step 3: student moves, teacher applies hands on: support each phase: elevate and narrowopposition of curl - narrowing the pelvis - turtle- extension of the cervical spine

\to

shoulders down

\to

reach down through the palms.

Breathing: 1 exhalation with each position

步骤一：坐在椅子上步骤二：坐在跨栏凳上，呈骑马姿势，面向塔，上绑带在手中

Step 1: sitting on chair

Step 2: sitting on the bench in straddle, facing the tower, upper straps in the hands

Full movement: 完整动作：

Teacher is changing positions according to the movement:
教师根据动作变化调整位置：

弓步屈膝向前伸手至滑轮塔髋部变窄脊柱抬高

Bow curl with reaching forward towards the pulley tower

Narrowing of the pelvis with elevated spine

lower back moves into leaning forward with curl in the
下背部向前倾斜同时弓步

Place hands and slightly squeeze + lift
双手放置并轻微挤压+抬起

teacher places the palms at final position for the elbows, instruct the student: touch the palms of the teacher with the elbows; in final position: support the extra squeeze of the elbows;
老师将手掌置于肘部的最终位置，指导学生：用肘部触碰老师的手掌；最终位置：支撑肘部的额外挤压

Upright position with elevated spine, extended arms and elongated neck;
直立姿势，脊柱抬高，手臂伸展，颈部拉长；

支持颈椎拉长：教师钩住耳后“凹坑”；支持肩膀下沉：用手掌放在学生的肩膀上；支持通过手掌

5^{th}

线伸展。

support elongation the cervical spine: teacher hooks up to the "dimple" behind the ear;

support shoulders down: using the palms on top of the shoulders of the student;

support the reaching through the

5^{th}

line of the palm.

系列：松解练习：重量左右移动位置：站立，双腿微开

Series:

UNWINDING

Exercise:

Weight shift side to side

Position:

Standing with legs slightly opened

动作：真空=脚部吸力 - 均匀重量分布 - 通过

5^{th}

线从一侧到另一侧转移重量：注意：示范“手掌的吸力/真空”作为脚底感觉的例子；小脚趾抓地；图像：站起来“没有骨头”；加强腿部力量：不要立即伸展，而是逐渐增加；呼吸：每一步持续进行；备注：作为客户的家庭作业。

Movement: Vacuum = suction of the feet - equal weight distribution - shift the weight through the

5^{th}

line from side to side:

Attention: demonstrate the "suction/vacuum of the palms of the hands" as an example for the feeling in the soles of the feet;

Little toe scooping up; Image: stand up "without bones";

Strengthen the leg underneath: do not extend right away but more and more;

Breathing: with each step continuous;

Notes: give as HOMEWORK to the client

GYROTONIC

^{®}

STEP 2 towards PROGRESSION 1
向进阶 1 的 STEP 2
ADDITIONS to Step 1
Step 1 的增加内容

系列：GYROKINESIS

^{®}

: 脊柱运动练习：拱形 - 弯曲螺旋（旋转扭曲）侧向拱形结束动作：向前摆动添加：相应的呼吸模式位置：坐在椅子上：教师和学生之间成 90 度角

Series:

GYROKINESIS

^{®}

: Spinal

Motions

Exercise:

Arch - Curl

Spiral (spiraling twist)

Sideways Arch

Finish with: Wave forward

ADD:

Corresponding breathing pattern

Position:

Sitting on a chairs: teacher and student in 90 degree angle to each other

动作：与步骤 1 中的动作相同，以 3 个计数为一组。对于解释：尽可能多地使用与日常生活相关的例子来解释脊柱运动的重要性。注意：相应的呼吸模式：吸气 - 鼻子：随着脊柱的抬起和向中心位置移动，在吸气时抑制鼻孔。呼气 - 嘴巴：在进入脊柱位置时，拱形：发出 HA 声音，卷曲：发出 HO 声音，其他地方朝向 HO 声音。向前波动：长吐气/净化呼气，发出 ho 声音呼气。注意：同步动作和呼吸，呼气时移动连续，吸气时向中心位置移动。吸气与呼气之间短暂停顿；满意的声音；手放在：第一组：老师与客户一起做动作：与客户一起呼吸；减慢动作速度，专注于呼吸；第二组：老师和学生根据相应的呼吸模式有节奏地移动；第三组：学生移动，老师观察；呼吸：如注意事项类别中所述；备注：客户的作业：脊柱运动练习序列。

Movement:

Same as in step 1 in counts of 3.

For the explanations: use as many examples related to the daily life as possible to explain the importance of the movements of the spine.

Attention:

Corresponding breathing pattern:

Inhale - nose: with the elevation of the spine and towards the center position, restrain the nostrils while inhaling

exhale -mouth: while moving into the spinal position, arch: HA sound, curl: HO sound, everywhere else towards HO sound

Wave forward: long expelling /cleansing exhalation, exhale with ho -sound

Attention: synchronize movement and breath, exhale and move continuous, inhale and move towards center position

Short pause between inhalation and exhalation; sound of satisfaction;

Hands on:

Set 1: teacher performs the movement together with the client: breath with the client; slow down the movement and focus on breath;

Set 2: teacher and student move in rhythm with corresponding breathing pattern

Set 3: student moves, teacher observes;

Breathing: as described in attention category;

Notes: HOMEWORK for the client: spinal motions exercise sequence.

系列：拱形与卷曲系列准备工作：使用把手单元

Series:

ARCH & CURL SERIES

Preparation with the handle unit

动作：与步骤 1 相同。注意：动作与呼吸相配合手放：与课程 1 相同；与客户一起呼吸；

Movement:

Same as in step 1.

Attention: breathing corresponding to the movement

Hands on:

Same as in lesson 1; Breath together with the client;

练习：弓形与卷曲：单臂关节运动搅拌 ADD：相应的呼吸模式位置：分腿，面向把手单元

Exercise:

Arch & Curl: articulation one arm

Stirring

ADD:

Corresponding breathing pattern

Position:

Straddle, facing the handle unit

呼吸：单臂关节运动：半圆：手臂每次伸展时呼气全圆：长而有力的呼气，净化呼气搅拌：与向前波浪相同

Breathing:

Articulation one arm:

Half circle: exhale with each extension of the arm

Full circle: long, expelling, cleansing exhalation

Stirring: same as in wave forward

系列：腘绳肌系列练习：地面准备：腿部颤抖和揉捏；使用滑轮：双腿泵单腿泵前倾海豚单腿前摆自行车结束：连接所有 4 个练习 ADD：相应的呼吸模式位置：仰卧在凳子上，背对

Series:

HAMSTRINGS Series

Exercise:

Preparation on the floor:

Shivering and kneading of the legs;

With the pulleys:

Double leg pump

Single leg pump

Dolphin forward

Single leg bicycle forward

Finish with:

connect all 4 exercises

ADD:

Corresponding breathing pattern

Position:

Lying on the bench on the back, facing away from the

动作：与步骤 1 相同。注意：脚、腿等的对齐：没有特定的呼吸模式；腿部颤抖：尽可能通过口呼气，保持呼吸通道畅通；抓骨头+肌肉缩短；在尤利乌斯术语中，保持整个身体的前侧开放；揉捏腿部：通过口部进行长呼气，与腿部伸展同步；旋律：像波浪一样，在末尾强调呼气；不要抓骨头结构；用揉捏模式的手臂模仿腿部，并学习呼吸；长弓卷曲姿势，眼睛看向脚趾的另一侧；通过手臂拉动来帮助；双腿泵：双呼吸；单腿泵：双呼吸；海豚前进：双呼吸；单腿自行车：双呼吸或单呼吸；手部接触：如果需要，在客户已经进入绑带时，根据地面练习修正腿和脚的对齐；与客户一起呼吸，与动作相对应。呼吸：如上述注意类别中所述。注释：为客户保留家庭作业：双腿颤抖 30 秒，交替揉捏双腿 2 分钟；

Movement:

Same as in step 1.

Attention:

Alignment of the feet, leg etc.: no specific breathing pattern;

Shivering of the legs: exhale through the mouth as much as possible, keep the breathing passage open; grabbing the bone + shortening the muscles; keep the face open in Julius terms the entire front side of the body;

Kneading the legs: long exhalation through the mouth synchronized with the reaching of the leg; melody: like a wave, exhalation with accent at the end; Do not grab the bone structure; Imitate the legs by using the arms in kneading pattern and learn the breathing; Long bow curl position with the eyes looking over the toes to the other side; help by pulling from the arms;

Double leg pump: double breath

Single leg pump: double breath

Dolphin forward: double breath

Single leg bicycles: double breath or single breath

Hands on:

If necessary correct the alignment of the leg and feet according to the floor exercises while the client is already in the straps;

Breathe together with the client corresponding to the movement.

Breathing: as described above in category attention.

Notes:

Keep HOMEWORK for the client: shivering with both legs for 30 seconds, kneading with alternating legs for 2 minutes;

| Exercise: Arch & Curl: articulation one arm Stirring ADD: Corresponding breathing pattern Position: Straddle, facing the handle unit | Breathing: Articulation one arm: Half circle: exhale with each extension of the arm Full circle: long, expelling, cleansing exhalation Stirring: same as in wave forward | | :--- | :--- | | Series: HAMSTRINGS Series Exercise: Preparation on the floor: Shivering and kneading of the legs; With the pulleys: Double leg pump Single leg pump Dolphin forward Single leg bicycle forward Finish with: connect all 4 exercises ADD: Corresponding breathing pattern Position: Lying on the bench on the back, facing away from the | Movement: Same as in step 1. Attention: Alignment of the feet, leg etc.: no specific breathing pattern; Shivering of the legs: exhale through the mouth as much as possible, keep the breathing passage open; grabbing the bone + shortening the muscles; keep the face open in Julius terms the entire front side of the body; Kneading the legs: long exhalation through the mouth synchronized with the reaching of the leg; melody: like a wave, exhalation with accent at the end; Do not grab the bone structure; Imitate the legs by using the arms in kneading pattern and learn the breathing; Long bow curl position with the eyes looking over the toes to the other side; help by pulling from the arms; Double leg pump: double breath Single leg pump: double breath Dolphin forward: double breath Single leg bicycles: double breath or single breath Hands on: If necessary correct the alignment of the leg and feet according to the floor exercises while the client is already in the straps; Breathe together with the client corresponding to the movement. Breathing: as described above in category attention. Notes: Keep HOMEWORK for the client: shivering with both legs for 30 seconds, kneading with alternating legs for 2 minutes; |

tower, upper straps on the feet
塔，脚上的上绑带

系列：上肢系列练习：乌龟组合 - 分为 4 步分解 ADD：相应的呼吸模式位置：坐在长凳上呈剪刀腿姿势，面向塔，双手持上绑带

Series:

UPPER BODY Series

Exercise:

Turtle combination

- Dissected in 4 steps

ADD:

Corresponding breathing pattern

Position:

sitting on the bench in straddle, facing the tower, upper straps in the hands

动作：与课程 1 相同注意：呼吸模式从直立姿势开始：吸气 - 用弓形弯曲伸向滑轮塔：呼气 - 在前倾：吸气 - 转变为骨盆收窄：呼气 - 在姿势中：吸气 - 转变为乌龟挤压：呼气 - 在乌龟挤压：吸气 - 转变为直立脊柱：呼气 - 在姿势中：吸气；一般来说：在姿势中：通过鼻子吸气在转变为姿势时：通过嘴巴呼气手部操作：与步骤 1 相同：与客户一起呼吸；呼吸：如上述注意类别中所述；

Movement: same as in lesson 1

Attention: breathing pattern

Start in upright position: inhale - reach into pulley tower with bowed curl: exhale - in leaning forward: inhale - transition into narrowing of the pelvis: exhale - in position: inhale - transition into turtle squeeze: exhale - in turtle squeeze: inhale - transition into upright spine: exhale - in position: inhale;

In general: in a position: inhale through nose

In transition to a position: exhale through mouth

Hands on:

Same as in step 1: breathe together with the client;

Breathing: as described above in category attention;

系列：UNWINDING 练习：旋转准备 ADD：缓慢小幅度转向并改变方向；姿势：站立，双腿微开

Series:

UNWINDING

Exercise:

Twirling Prep.

ADD:

Slow and small turn with change of directions;

Position:

Standing with legs slightly opened

动作：慢速旋转：双腿并拢注意：支撑腿动作的重要性；保持重量转移动作中所有学到的方面；呼吸：每一步呼气；

Movement: slow turns: legs close together

Attention: importance of the movement of the supporting leg; maintain all aspects learned in the weight shift movement;

Breathing: exhale with each step ;

系列：GYROKINESIS

^{®}

：脊柱动作练习：拱形-卷曲螺旋（螺旋扭转）侧向拱形波浪向前 ADD：双腿发力 NEW：肋骨移动螺旋卷曲过程：坐在椅子上

Series:

GYROKINESIS

^{®}

: Spinal

Motions

Exercise:

Arch - Curl

Spiral (spiraling twist)

Sideways Arch

Wave forward

ADD:

Engagement of the legs

NEW:

Shifting the ribcage

Spiral with curl over

Position:

Sitting on a chair

动作：第一周期：解释并加入腿部参与；弓步：打开双腿，蜷缩：双腿平行，以脚跟为轴旋转；螺旋扭转：腿部对立；侧弓步：在侧向位置：打开双腿，以脚跟为轴旋转，重量在两个坐骨上；向前摆动：向前弓：打开双腿，向后蜷缩：平行双腿（闭合）每个动作至少重复 4 次；第二周期：呼吸细节；弓步：发出 HA 的声音呼气，蜷缩：发出 HO 的声音呼气；侧弓步：发出介于 HO 和 HA 之间的声音，更偏向 HO；向前摆动：发出 HO 的声音呼气，长而深的呼气；总的来说：动作产生呼吸-呼吸产生动作；同步动作和呼吸：吸气时连续移动，呼气时连续移动；第三周期：加入新练习（只学习新练习）侧移：注意：肩轴平行于地面，移动“太阳神经丛”平行于地面+适度移动肋骨，两个坐骨在椅子上但稍微移动体重，头部保持在中心；如果需要：用手辅助头部定位；螺旋扭转：在股骨上蜷缩并过渡到弓步位置：大腿骨上平衡卷曲，颈部保持伸长；过渡到另一侧时在适度的拱形位置，肩膀保持下沉；发出 HO 音时呼气；注意：对于拱形卷曲、侧向拱形、螺旋：介绍一些动作的细节（例如平衡拱形、平衡卷曲）手部指导：老师与学生一同动作；呼吸：鼻子吸气，嘴巴呼气：如类别动作所述；备注：客户的家庭作业：包括新练习在内的脊柱运动；

Movement:

Cycle 1: Explain and add the engagement of the legs;

arch : open the legs, curl: legs in parallel, pivot on the heel;

Spiraling twist: opposition of the legs

Sideways arch: in sideways position: open the legs, pivot on the heel, weight on both sit bones;

Wave forward: arching forward: open the legs, curling back: parallel legs (close)

Repeat each movement at least 4 times;

Cycle 2: details on the breathing

Arch: exhale with the sound of HA , curl: exhale with the sound of HO

Sideways arch: exhale with a sound between ho and ha, more towards HO

Wave forward: exhale with HO sound, long and deep exhalation

In general: movement creates breath- breath creates movement; synchronize movement and breath: inhale and move continuous, exhale and move continuous;

Cycle 3: add the new exercises (learn just the new exercises)

Side shift: Attention: shoulder axis parallel to the floor, shifting "solar plexus" parallel to the floor + MODERATE shifting the ribcage, both sit bones on the chair but shift your weight slightly, head stays in the center; if needed: apply hands on for the positioning of the head;

Sniral with curl over the thigh bone and transition through arch position: balanced curl over the thigh bone, neck stays long; transition to other side in MODERATE arch position, shoulders stay down; exhale with HO sound;

Attention:

For Arch-Curl, Sideways arch , Spiral: introduce some details of the movements (e.g. balanced arch, balanced curl)

Hands on:

teacher moves together with the student;

Breathing: inhale nose, exhale mouth: as described in category movement;

Notes: HOMEWORK for the client: Spinal motions including the new exercises;

系列：拱形与卷曲系列准备：使用把手单元练习：新：拱形与卷曲：活动双臂

Series:

ARCH & CURL SERIES

Preparation with the handle unit

Exercise:

NEW:

Arch and curl: articulating both arms

动作：活动双臂：在拱形与卷曲位置中脊柱起伏，简单的前后摇摆；双臂螺旋：中心-向外-中心-向内，脊柱自然跟随，有摇摆感；允许手臂保持伸直；简单拱形与卷曲反向，脊柱起伏：允许手臂保持伸直；注意：双臂螺旋：脊柱舒适起伏；允许手臂保持伸直，否则手臂螺旋；简单拱形与卷曲反向：鼓励活动身体；允许伸直手臂；

Movement:

Articulating both arms: simple rocking forward and back with undulation of the spine in arch and curl position; spiraling both arms: center - outward - center - inward, spine follows naturally with a rocking sensation; allow arms to stay straight;

simple arch & curl reverse with undulation of the spine: allow the arms to stay straight;

Attention:

Spiraling both arms: comfortable undulation of the spine; allow arms to stay straight, otherwise with spiraling of the arms;

Simple arch &curl reverse: encourage to move the body; allow straight arms;

"Series: GYROKINESIS ^(®) : Spinal Motions Exercise: Arch - Curl Spiral (spiraling twist) Sideways Arch Wave forward ADD: Engagement of the legs NEW: Shifting the ribcage Spiral with curl over Position: Sitting on a chair" "Movement: Cycle 1: Explain and add the engagement of the legs; arch : open the legs, curl: legs in parallel, pivot on the heel; Spiraling twist: opposition of the legs Sideways arch: in sideways position: open the legs, pivot on the heel, weight on both sit bones; Wave forward: arching forward: open the legs, curling back: parallel legs (close) Repeat each movement at least 4 times; Cycle 2: details on the breathing Arch: exhale with the sound of HA , curl: exhale with the sound of HO Sideways arch: exhale with a sound between ho and ha, more towards HO Wave forward: exhale with HO sound, long and deep exhalation In general: movement creates breath- breath creates movement; synchronize movement and breath: inhale and move continuous, exhale and move continuous; Cycle 3: add the new exercises (learn just the new exercises) Side shift: Attention: shoulder axis parallel to the floor, shifting "solar plexus" parallel to the floor + MODERATE shifting the ribcage, both sit bones on the chair but shift your weight slightly, head stays in the center; if needed: apply hands on for the positioning of the head; Sniral with curl over the thigh bone and transition through arch position: balanced curl over the thigh bone, neck stays long; transition to other side in MODERATE arch position, shoulders stay down; exhale with HO sound; Attention: For Arch-Curl, Sideways arch , Spiral: introduce some details of the movements (e.g. balanced arch, balanced curl) Hands on: teacher moves together with the student; Breathing: inhale nose, exhale mouth: as described in category movement; Notes: HOMEWORK for the client: Spinal motions including the new exercises;" "Series: ARCH & CURL SERIES Preparation with the handle unit Exercise: NEW: Arch and curl: articulating both arms" "Movement: Articulating both arms: simple rocking forward and back with undulation of the spine in arch and curl position; spiraling both arms: center - outward - center - inward, spine follows naturally with a rocking sensation; allow arms to stay straight; simple arch & curl reverse with undulation of the spine: allow the arms to stay straight; Attention: Spiraling both arms: comfortable undulation of the spine; allow arms to stay straight, otherwise with spiraling of the arms; Simple arch &curl reverse: encourage to move the body; allow straight arms;"

| Series: GYROKINESIS ${ }^{\circledR}$ : Spinal Motions Exercise: Arch - Curl Spiral (spiraling twist) Sideways Arch Wave forward ADD: Engagement of the legs NEW: Shifting the ribcage Spiral with curl over Position: Sitting on a chair | Movement: Cycle 1: Explain and add the engagement of the legs; arch : open the legs, curl: legs in parallel, pivot on the heel; Spiraling twist: opposition of the legs Sideways arch: in sideways position: open the legs, pivot on the heel, weight on both sit bones; Wave forward: arching forward: open the legs, curling back: parallel legs (close) Repeat each movement at least 4 times; Cycle 2: details on the breathing Arch: exhale with the sound of HA , curl: exhale with the sound of HO Sideways arch: exhale with a sound between ho and ha, more towards HO Wave forward: exhale with HO sound, long and deep exhalation In general: movement creates breath- breath creates movement; synchronize movement and breath: inhale and move continuous, exhale and move continuous; Cycle 3: add the new exercises (learn just the new exercises) Side shift: Attention: shoulder axis parallel to the floor, shifting "solar plexus" parallel to the floor + MODERATE shifting the ribcage, both sit bones on the chair but shift your weight slightly, head stays in the center; if needed: apply hands on for the positioning of the head; Sniral with curl over the thigh bone and transition through arch position: balanced curl over the thigh bone, neck stays long; transition to other side in MODERATE arch position, shoulders stay down; exhale with HO sound; Attention: For Arch-Curl, Sideways arch , Spiral: introduce some details of the movements (e.g. balanced arch, balanced curl) Hands on: teacher moves together with the student; Breathing: inhale nose, exhale mouth: as described in category movement; Notes: HOMEWORK for the client: Spinal motions including the new exercises; | | :--- | :--- | | Series: ARCH & CURL SERIES Preparation with the handle unit Exercise: NEW: Arch and curl: articulating both arms | Movement: Articulating both arms: simple rocking forward and back with undulation of the spine in arch and curl position; spiraling both arms: center - outward - center - inward, spine follows naturally with a rocking sensation; allow arms to stay straight; simple arch & curl reverse with undulation of the spine: allow the arms to stay straight; Attention: Spiraling both arms: comfortable undulation of the spine; allow arms to stay straight, otherwise with spiraling of the arms; Simple arch &curl reverse: encourage to move the body; allow straight arms; |

简单的弓形与弯曲介绍：内向型重复：搅拌姿势：分腿，面向把手单元

Simple arch & curl introverted

REPEAT:

Stirring

Position:

Straddle, facing the handle unit

双手操作：弓形与弯曲活动双臂：第一周期：老师展示并解释新动作：解释向外和向内运动时把手的定位；第二周期：老师站在学生后面+手把手指导：提升脊柱-老师支持收窄并使肘部向两侧打开手臂旋转：老师从上臂顶部刷动柔软弯曲回：老师支持手臂运动并放置把手。提升：老师支持肘部打开交替把手向内和向外移动。第三周期：学生无手把手指导，老师观察连接简单的弓形与弯曲反向，老师观察，参考向前波浪连接搅拌，老师观察并帮助头部延迟柔软；在下一节课程：增加呼吸模式，老师与客户一起呼吸；不要急躁，不要期望完美。呼吸：每次手臂旋转时呼气。

Hands on:

Arch and curl articulating both arms:

Cycle 1: teacher shows and explains the new exercise: explain the positioning of the handles for the outward and inward movement;

Cycle 2: teacher standing behind the student + applies hands on:

Elevate spine- teacher supports narrowing and open the elbows to the side

Spiraling of the arms: teacher brushes from the top of the upper arms

Soft curl back: teachers supports the movement of the arm and places the handles.

Elevate: teacher supports the opening of the elbows.

Alternate between moving the handles inward and outward.

Cycle 3: student moves without hands on, teacher observes

Connect to simple arch and curl reverse, teacher observes, refer to wave forward

Connect to stirring, teacher observes and helps soft with delay of the head;

In the next session: add the breathing pattern, teacher breathes with the client; do not rush and don't expect perfection.

Breathing: exhale with each spiraling of the arms,

系列：大腿后侧肌群系列练习：地面准备：颤抖，揉搓双腿重复：双腿泵，屈点单腿泵，屈点海豚向前，增加：屈点单腿自行车向前，增加：屈点新：交替单腿泵，一次一条腿的小自行车有节奏地结束：流畅连接所有动作

Series:

HAMSTRINGS Series

Exercise:

Preparation on the floor: Shivering, kneading of the legs

REPEAT:

Double leg pump, flex-point Single leg pump, flex-point Dolphin forward, ADD: flexpoint

Single leg bicycle forward, ADD: flex-point

NEW:

Single leg pump alternating, one leg at a time

small Bicycles in rhythm

Finish with: connect all movements fluent

动作：单腿泵交替，一次一条腿：与地面揉捏练习相关，弯曲腿与钢索线对齐；重复次数：8-8-4-4-单腿增加小自行车向前：胫骨平行于钢索线，钢索不接触腿部海豚向前：脚部屈伸和点地姿势，弯曲腿位置点地，伸展腿位置屈脚；注意：腿部对齐，踝关节、膝盖和髋关节创造空间；手部指导：第一步：通过颤抖和揉捏进行口头引导；专注于在 3 次和 2 次计数中揉捏呼吸质量；第二步：教师演示在滑轮塔上：单腿泵屈伸-点地，重复次数：8-8-4-4-单腿；小自行车第三步：重复之前的基线手部指导，站在学生前面或侧面；第四步：单腿泵：站在学生侧面：用持续的轻微牵引引导腿部=按摩，揉捏节奏；第五步：单腿泵交替，一次一条腿：站在学生前面，引导腿部；第六步：自行车：站在前面（开始时颤抖腿部，同时按压脚跟进入手掌) 手放在脚跟下：引导整个动作，不要松开，如果可能的话松开双腿；

Movement:

Addition of single leg pump alternating, one leg at a time: relate to the kneading exercise on the floor, alignment of the bent leg to the cable line; in repetitions of: 8-8-4-4-singles

addition of small bicycles forward: shinbones parallel to the cable line, cables not touching the legs

Dolphin forward: with flex and point position of the feet, point feet in bent leg position, flex feet in extended leg position;

Attention: alignment of the legs, create space in the ankle, knee and hip joint;

Hands on:

Step 1: guide verbally through the shivering and kneading; focus on squeezing breath quality with kneading in counts of 3 and 2;

Step 2: Teacher demonstrates on pulley tower: single leg pump with flex- point in repetitions of: 8-8-4-4-singles;

Small bicycles

Step 3: Repeat basic hands on like before, standing in front or sideways to the student

Step 4: single leg pump: standing sideways to the student: guiding the legs with continuous slight traction = massaging, kneading rhythm

Step 5: single leg pump alternating, one leg at a time: standing in front of the student, guiding the legs

Step 6: Bicycles: standing in front (start with shivering the legs while pressing with the heels into the palms) hands placed under the heels: guiding the entire movement without releasing or if possible release the legs;

"Simple arch & curl introverted REPEAT: Stirring Position: Straddle, facing the handle unit" "Hands on: Arch and curl articulating both arms: Cycle 1: teacher shows and explains the new exercise: explain the positioning of the handles for the outward and inward movement; Cycle 2: teacher standing behind the student + applies hands on: Elevate spine- teacher supports narrowing and open the elbows to the side Spiraling of the arms: teacher brushes from the top of the upper arms Soft curl back: teachers supports the movement of the arm and places the handles. Elevate: teacher supports the opening of the elbows. Alternate between moving the handles inward and outward. Cycle 3: student moves without hands on, teacher observes Connect to simple arch and curl reverse, teacher observes, refer to wave forward Connect to stirring, teacher observes and helps soft with delay of the head; In the next session: add the breathing pattern, teacher breathes with the client; do not rush and don't expect perfection. Breathing: exhale with each spiraling of the arms," "Series: HAMSTRINGS Series Exercise: Preparation on the floor: Shivering, kneading of the legs REPEAT: Double leg pump, flex-point Single leg pump, flex-point Dolphin forward, ADD: flexpoint Single leg bicycle forward, ADD: flex-point NEW: Single leg pump alternating, one leg at a time small Bicycles in rhythm Finish with: connect all movements fluent" "Movement: Addition of single leg pump alternating, one leg at a time: relate to the kneading exercise on the floor, alignment of the bent leg to the cable line; in repetitions of: 8-8-4-4-singles addition of small bicycles forward: shinbones parallel to the cable line, cables not touching the legs Dolphin forward: with flex and point position of the feet, point feet in bent leg position, flex feet in extended leg position; Attention: alignment of the legs, create space in the ankle, knee and hip joint; Hands on: Step 1: guide verbally through the shivering and kneading; focus on squeezing breath quality with kneading in counts of 3 and 2; Step 2: Teacher demonstrates on pulley tower: single leg pump with flex- point in repetitions of: 8-8-4-4-singles; Small bicycles Step 3: Repeat basic hands on like before, standing in front or sideways to the student Step 4: single leg pump: standing sideways to the student: guiding the legs with continuous slight traction = massaging, kneading rhythm Step 5: single leg pump alternating, one leg at a time: standing in front of the student, guiding the legs Step 6: Bicycles: standing in front (start with shivering the legs while pressing with the heels into the palms) hands placed under the heels: guiding the entire movement without releasing or if possible release the legs;"

| Simple arch & curl introverted REPEAT: Stirring Position: Straddle, facing the handle unit | Hands on: Arch and curl articulating both arms: Cycle 1: teacher shows and explains the new exercise: explain the positioning of the handles for the outward and inward movement; Cycle 2: teacher standing behind the student + applies hands on: Elevate spine- teacher supports narrowing and open the elbows to the side Spiraling of the arms: teacher brushes from the top of the upper arms Soft curl back: teachers supports the movement of the arm and places the handles. Elevate: teacher supports the opening of the elbows. Alternate between moving the handles inward and outward. Cycle 3: student moves without hands on, teacher observes Connect to simple arch and curl reverse, teacher observes, refer to wave forward Connect to stirring, teacher observes and helps soft with delay of the head; In the next session: add the breathing pattern, teacher breathes with the client; do not rush and don't expect perfection. Breathing: exhale with each spiraling of the arms, | | :--- | :--- | | Series: HAMSTRINGS Series Exercise: Preparation on the floor: Shivering, kneading of the legs REPEAT: Double leg pump, flex-point Single leg pump, flex-point Dolphin forward, ADD: flexpoint Single leg bicycle forward, ADD: flex-point NEW: Single leg pump alternating, one leg at a time small Bicycles in rhythm Finish with: connect all movements fluent | Movement: Addition of single leg pump alternating, one leg at a time: relate to the kneading exercise on the floor, alignment of the bent leg to the cable line; in repetitions of: 8-8-4-4-singles addition of small bicycles forward: shinbones parallel to the cable line, cables not touching the legs Dolphin forward: with flex and point position of the feet, point feet in bent leg position, flex feet in extended leg position; Attention: alignment of the legs, create space in the ankle, knee and hip joint; Hands on: Step 1: guide verbally through the shivering and kneading; focus on squeezing breath quality with kneading in counts of 3 and 2; Step 2: Teacher demonstrates on pulley tower: single leg pump with flex- point in repetitions of: 8-8-4-4-singles; Small bicycles Step 3: Repeat basic hands on like before, standing in front or sideways to the student Step 4: single leg pump: standing sideways to the student: guiding the legs with continuous slight traction = massaging, kneading rhythm Step 5: single leg pump alternating, one leg at a time: standing in front of the student, guiding the legs Step 6: Bicycles: standing in front (start with shivering the legs while pressing with the heels into the palms) hands placed under the heels: guiding the entire movement without releasing or if possible release the legs; |

位置：新：仰卧在长凳上，背部靠在长凳边缘，面向远离塔的方向，脚部上绑带在手部

Position:

New: Lying on the bench on the back all the way to the edge of the bench top, facing away from the tower, upper straps on the feet

呼吸：双呼吸对于自行车：通过鼻子吸气-通过嘴巴呼气；最终通过鼻子吸气和呼气。

Breathing:

Double breath

For the bicycles: Inhale through nose- exhale through mouth; eventually inhale and exhale through the nose.

系列：上身系列练习：重复海龟组合 - 分解为 4 步 - 流畅运动位置：坐在长凳上呈剪刀腿姿势，面向塔，上绑带在手部

Series:

UPPER BODY Series

Exercise:

REPEAT

Turtle combination

- Dissected in 4 steps

- Fluid movement

Position:

Sitting on the bench in straddle, facing the tower, upper straps in the hands

运动：焦点：呼吸模式注意：呼吸模式；手放：与之前相同；与客户一起呼吸；呼吸：每个姿势呼气 1 次

Movement: focus: breathing pattern

Attention: breathing pattern;

Hands on:

Same as before; breathe together with the client;

Breathing: 1 exhalation with each position

Series: 系列：	Movement: 运动：
NEW: 新增：	Leg lifts: with leaning back, legs off the floor, long bow-curl position of the spine; 抬腿：向后倾斜，腿离地，脊柱呈长弓卷曲姿势；
LEGWORK Series LEGWORK 系列	Circles: beginner with slight curl in lower back, if possible feet slightly off the floor, pointed feet 圆圈：初学者，下背部轻微卷曲，如果可能的话，双脚略微离地，脚尖绷直
Seated Leg work 坐姿腿部练习	with extended legs, flexed feet with bent legs; 双腿伸直，弯曲膝盖，脚部绷直；
	Attention: 注意：
	Leg lifts 抬腿运动
Exercise: 练习：	Sit at the edge of the bench, engage the hamstrings so that the thighs slightly! lift off the bench 坐在长凳边缘，绷紧腘绳肌，使大腿微微离开长凳
Leg lifts into extension 抬腿伸展	top. 顶部。
circles, both directions 画圈，双向	Attention: one leg reaching forward into the tower + one leg pulling underneath the bench; knees 注意：一条腿向前伸向塔，另一条腿在长凳下方拉起；膝盖
	next to each other; spine in a long bow-curl position; $=$ strong + balanced $=$ connected position + 并拢；脊柱呈长弓形弯曲姿势； $=$ 强劲平衡 + $=$ 连接位置 +
Position: 姿势：	look up towards the pulley tower; rhythm: continuous, not to slow, playful rhythm; feet stay 仰望滑轮塔；节奏：持续，不要慢，活泼的节奏；脚保持
1. Sitting on a chair 1. 坐在椅子上	pointed; 指向；
2. UPPER straps on the feet, 2. 脚上系着上绑带，	Circles, both directions: 圆圈，双向：
sitting on the bench, facing the 坐在长椅上，面对着	Attention: feet stay flat over the floor; legs in parallel or naturally turned out position; alignment 注意：双脚保持平放在地面上；双腿呈平行或自然外展姿势；对齐
tower 脚部	of foot-knee-thighbone relation; knee is guiding the movement (not the feet), sit a bit higher up: 脚踝-膝盖-大腿骨关系；膝盖引导运动（不是脚），稍微坐高一点：
	from bow-curl position more towards straight position of the spine; 从弯腰屈膝姿势更趋向于脊柱的直立体势；
	Sitting positions: 坐姿：

抬腿运动：身体向后倾斜，大腿略微离开凳子；画圈运动：坐直一些，远离手掌；手部动作：第一周期：老师演示新动作在椅子上；第二周期：老师和学生在椅子上一起运动；第三周期：学生双脚系上上绑带，老师在前面的椅子上一起运动呼吸：无需特别关注，最终：鼻子吸气-嘴巴呼气：随着每一步/腿部伸展动作注意：如有必要：使用皮带将学生绑在凳子上，同时使用缆绳；

Leg lifts：leaning back position with thighs slightly off the bench；circles：sit more upright and push away from the palms；

Hands on：

Cycle 1：teacher demonstrates new exercises on the chair

Cycle 2：teacher and student move together on the chair

Cycle 3：student with upper straps on the feet，teacher in front on a chair－move together

Breathing：no special attention，eventually：inhale nose－exhale mouth：with each＂step＂／ extension of the leg

Notes：if necessary：use a belt to tie up the student to the bench while using the cables；

系列：新：腹部系列运动：地面准备：挤压呼吸简单摇篮大摇篮驯虎姿势：躺在地板上或凳子上背部

Series：

NEW：

ABDOMINAL Series

Exercise：

Preparation on the floor：

Squeezing breath

Simple cradle

Large cradle

Taming of the tiger

Position：

Lying on the back on the floor or on the bench

运动：动作动作第 1 步：学习挤压呼吸，坐在椅子上，声音：hoh－h（双 h 呼吸）从响到静，或使用咳嗽图像从响到静；也可：呼气全程－悬停－再呼气 3 次；挤压金蛋：从四面八方挤压气球－简单摇篮姿势有助于找到这种感觉；在耻骨上方形成收缩。第 2 步：学习简单摇篮双腿平行，弯曲，脚踝挤压在一起，膝盖略微分开，挤压内腿；脊柱碗曲姿势；手掌支撑休息。向下滚动：完全置于腰椎和骶骨之间，双脚离地+挤压呼吸向上滚动：双脚着地，挤压呼吸最终：以 3 个计数进行第 3 步：学习大摇篮双腿同前，脊柱同前；向下滚动：完全向下至肾脏区域，由前臂支撑，与挤压呼吸呼气同步向上滚动：双腿保持离地，挤压呼吸最终：以 3 个计数进行第 4 步：驯虎双腿和手臂柔软如悬在空中；骨盆与双腿之间的角度：大于 90 度；头部抬起：看向膝盖之间略微对角向上；快速呼吸通过鼻子以：通过嘴巴深呼气然后缓慢释放结束；注意：与相应的动作模式同步呼吸模式腰背的伸展与腹部收缩的协调配合图片：“将耻骨挤压向膀胱”，挤压膀胱顶部的金蛋；从骶骨和 L5 之间的区域呼气

Movement：动作动作

Step 1：learn the squeezing breath，sitting on a chair，sound：hoh－h（double h breath）from loud to silent or using coughing image from loud to silent；also possible：exhalle all the way－ suspend－exhale 3 more times；squeeze the golden egg：squeeze the balloon from all sides－ simple cradle position helps to find that；

Create a contraction above the pubic bone．

Step 2：learn the simple cradle

legs parallel，bent，squeeze the ankles together，knees slightly apart，squeeze the inner thighs； bowl curl position of the spine；resting on the palms；

Rolling down：all the way to place between lumbar spine and sacrum，feet off the floor + squeezing breath

Rolling up：feet on the floor，squeezing breath

Eventually：in counts of 3

Step 3：learn the large cradle

Legs same as before，spine same as before；

Rolling down：all the way down to the kidney area，supported by the forearms，synchronize with squeezing breath exhalation

Rolling up：legs stay off the floor，squeezing breath

Eventually：in counts of 3 ．

Step 4：taming of the tiger

Legs and arms soft like hanging in the air；Angle between pelvis and legs：bigger than 90 degrees；head up：look between the knees slightly diagonal up；fast breathing through the nose Finish with：deep exhalation through the mouth than slowly release；

Attention：

Synchronize the breathing pattern with the corresponding movement pattern

Elongation of the back side in coordination with the engagement of the abdominals

Images：＂Squeeze the pubic bone into the bladder＂，Squeezing the golden egg on top of the bladder；exhale from the area between the sacrum and L5

| Series： NEW： ABDOMINAL Series Exercise： Preparation on the floor： Squeezing breath Simple cradle Large cradle Taming of the tiger Position： Lying on the back on the floor or on the bench | | Movement：动作动作 Step 1：learn the squeezing breath，sitting on a chair，sound：hoh－h（double h breath）from loud to silent or using coughing image from loud to silent；also possible：exhalle all the way－ suspend－exhale 3 more times；squeeze the golden egg：squeeze the balloon from all sides－ simple cradle position helps to find that； Create a contraction above the pubic bone． Step 2：learn the simple cradle legs parallel，bent，squeeze the ankles together，knees slightly apart，squeeze the inner thighs； bowl curl position of the spine；resting on the palms； Rolling down：all the way to place between lumbar spine and sacrum，feet off the floor + squeezing breath Rolling up：feet on the floor，squeezing breath Eventually：in counts of 3 Step 3：learn the large cradle Legs same as before，spine same as before； Rolling down：all the way down to the kidney area，supported by the forearms，synchronize with squeezing breath exhalation Rolling up：legs stay off the floor，squeezing breath Eventually：in counts of 3 ． Step 4：taming of the tiger Legs and arms soft like hanging in the air；Angle between pelvis and legs：bigger than 90 degrees；head up：look between the knees slightly diagonal up；fast breathing through the nose Finish with：deep exhalation through the mouth than slowly release； Attention： Synchronize the breathing pattern with the corresponding movement pattern Elongation of the back side in coordination with the engagement of the abdominals Images：＂Squeeze the pubic bone into the bladder＂，Squeezing the golden egg on top of the bladder；exhale from the area between the sacrum and L5 | | :--- | :--- | :--- |

放松腰椎。驯虎：保持腰椎和骶骨之间的区域连接并贴地。在释放时：感觉像昏厥+释放种子中心+保持大腿的髂腰肌控制+手臂和腿部融化。手部操作：1.解释和演示呼吸模式 3.演示呼吸练习和相应的动作模式 4.握法 1：跪在学生后面：用双手支撑肋骨的连接 5.握法 2：侧跪在学生旁边：支撑脊柱的伸展，一只手掌在学生的肩胛骨之间，另一只手掌连接肋骨呼吸：挤压呼吸的介绍：1.在 hoh-h 中双 h，响亮到无声 2.响亮到无声的咳嗽注意：客户的家庭作业：地板上的练习

Decompress the lumbar spine.

Taming of the tiger:

Keep the area between lumbar spine and sacrum connected and on the floor. In the release: feels like fainting + release the seed center + keep the psoas control for the legs + melt with the arms and legs.

Hands on:

1. Explain and demonstrate the breathing pattern

3. Demonstrate the breathing exercise and the corresponding movement pattern

4. Grip 1: kneeling behind the student: support the connecting of the ribcage with both hands

5. Grip 2: kneeling sideways to the student: support the elongation of the spine, one palm between the shoulder blades of the student, one palm connecting the ribcage

Breathing:

Introduction of the squeezing breath:

1. double h in hoh-h, loud to silent

2. loud to silent cough

Note: HOMEWORK for the client: exercises on the floor

系列：新：上肢开放练习：肩部活动：-冠状面 -矢状面过头顶画圈：手臂姿势：坐在椅子上

Series: NEW: UPPER BODY OPENINGS

Exercise:

Shoulder Mobilization:

- Frontal plane

- Sagittal plane

Overhead circles: arms

Position:

Sitting on a chair

动作：冠状面：上臂向上-向外- scooping 向下，整个手臂同步移动矢状面：自由运动过头顶画圈：手臂：创造一个均匀的圈前侧-后侧注意：冠状面：在肩关节中移动肱骨/上臂的头部矢状面：按摩关节过头顶画圈：在肘部展开时按摩关节，手掌尽可能靠近头顶。手部操作：1. 教师坐在椅子上：示范练习并口头说明 2. 坐在椅子上：教师与学生一起移动呼吸：无需特别关注；教师-学生一起呼吸：吸气鼻子-呼气嘴巴备注：客户的家庭作业：坐在椅子上练习

Movement:

Frontal plane: upper arm moves in-up-out-scoop /down, move the entire arm synchronized

Sagittal plane: free movement

Overhead circles with arms: create an even circle front-side-back-side

Attention:

Frontal plane: move the head of the humerus/upper arm in the shoulder joint

Sagittal plane: massaging the joint

Overhead circles: massaging the joint while spreading the elbows, palms stay as close to the top of the head as possible.

Hands on:

1. teacher is sitting on a chair: demonstrate the exercises and verbalize

2. sitting on a chair: teachers moves together with the student

Breathing: no special attention; teacher - student breathe together: inhale nose- exhale mouth Note: HOMEWORK for the client: exercises sitting on a chair

系列：放松练习：旋转准备：增加：转向变化

Series:

UNWINDING

Exercise:

Twirling Prep:

ADD:

Turning with change of

动作：缓慢转向，改变方向；注意：直视前方，凝视空间；呼吸：每一步呼气。备注：客户的家庭作业

Movement: Turning slow with change of direction;

Attention: look straight forward, gazing into space;

Breathing: exhale with each step .

Note: HOMEWORK for the client

| | Decompress the lumbar spine. Taming of the tiger: Keep the area between lumbar spine and sacrum connected and on the floor. In the release: feels like fainting + release the seed center + keep the psoas control for the legs + melt with the arms and legs. Hands on: 1. Explain and demonstrate the breathing pattern 3. Demonstrate the breathing exercise and the corresponding movement pattern 4. Grip 1: kneeling behind the student: support the connecting of the ribcage with both hands 5. Grip 2: kneeling sideways to the student: support the elongation of the spine, one palm between the shoulder blades of the student, one palm connecting the ribcage Breathing: Introduction of the squeezing breath: 1. double h in hoh-h, loud to silent 2. loud to silent cough Note: HOMEWORK for the client: exercises on the floor | | :--- | :--- | | Series: NEW: UPPER BODY OPENINGS Exercise: Shoulder Mobilization: - Frontal plane - Sagittal plane Overhead circles: arms Position: Sitting on a chair | Movement: Frontal plane: upper arm moves in-up-out-scoop /down, move the entire arm synchronized Sagittal plane: free movement Overhead circles with arms: create an even circle front-side-back-side Attention: Frontal plane: move the head of the humerus/upper arm in the shoulder joint Sagittal plane: massaging the joint Overhead circles: massaging the joint while spreading the elbows, palms stay as close to the top of the head as possible. Hands on: 1. teacher is sitting on a chair: demonstrate the exercises and verbalize 2. sitting on a chair: teachers moves together with the student Breathing: no special attention; teacher - student breathe together: inhale nose- exhale mouth Note: HOMEWORK for the client: exercises sitting on a chair | | Series: UNWINDING Exercise: Twirling Prep: ADD: Turning with change of | Movement: Turning slow with change of direction; Attention: look straight forward, gazing into space; Breathing: exhale with each step . Note: HOMEWORK for the client |

direction 方向

姿态：双腿微张站立

Position:

Standing with legs slightly opened

GYROTONIC

^{(1)}

STEP 4 towards PROGRESSION 1
GYROTONIC

^{(1)}

向进阶 1 的第 4 步移动

ADDITIONS to Step 3:
第 3 步的补充：

系列：GYROKINESIS

^{®}

: 脊柱运动练习：拱形 - 弯曲螺旋（旋转扭曲）转动肋骨向侧面移动拱形螺旋配合弯曲向前波浪式移动添加：每个动作的细节 + 系列顺序姿势：坐在椅子上

Series:

GYROKINESIS

^{®}

: Spinal

Motions

Exercise:

Arch - Curl

Spiral (spiraling twist)

Shifting the ribcage

Sideways Arch

Spiral with curl over

Wave forward

ADD: details of each movement + order of the series

Position:

Sitting on a chair

动作：介绍脊柱运动练习的具体顺序注意：增加：解释每个动作的细节和术语：平衡拱形、平衡卷曲、均匀螺旋扭转、平衡侧向拱形、交叉位置平衡卷曲；手部操作：仅在基础课程中：使用手册中脊柱运动的插图来展示每个动作的细节；也可以：使用肩胛骨脊柱顶部的杆子以获得更好的位置反馈；平衡拱形位置：头部胸椎凹陷，使用手腕运动，面部无手指，用手肘引导肩胛骨和胸椎，教师需随凹陷方向移动；头部胸椎凹陷辅助：铅笔和重量板学习手腕和手肘的运动；平衡卷曲位置：手部操作用于肋骨凹陷：方向：对角线向后+向上，在胸椎和腰椎之间创造空间；手掌或指尖放在最后两根肋骨（非腹部）；手部操作用于髂骨凹陷：方向：对角线向后和向上，在腰椎和骶骨之间创造空间，手掌或“指尖”围绕髂骨脊柱；过渡拱形用于卷曲：始终引导头部进入抬高位置；指令：抬高-拱起-抬高-卷曲螺旋：在最大螺旋位置支持身体拉长；轻拍头顶+要求脊柱拉长；侧向移动：双手操作：支持肋骨的移动+头部的位置；一只手放在肋骨外侧，方向：侧向移动；另一只手放在颈部外侧，方向：

Movement: introduce the specific order of the spinal motion exercises

Attention:

ADD: Explain the details of each movement and the vocabulary:

balanced arch, balanced curl, even spiraling twist, balanced sideways arch, balanced curl in cross over position;

Hands on:

In the Foundation course ONLY: use the drawings of the spinal motions from the manual for: details of each movement;

Also possible: use the pole on the top of the spine of the scapulae for better feedback on the positions;

Balanced arch position:

head thoracic scoop, use the movement of the wrist, no fingers in the face, use the forearms to guide the scapulae and thoracic spine, teacher has to move with the direction of the scoop

Help for the head thoracic scoop: pencil and weight plate to learn the movement of the wrist and forearms;

Balanced curl position:

Hands on for ribcage scoop: direction: diagonal backwards + upwards, create space between the thoracic spine + lumbar spine; palming or fingertips on the last 2 ribs (not the abdomen)

Hands on for ilium scoop: direction: diagonal backwards and upwards, create space between the lumbar sine and the sacrum, palming or "fingertips" around the iliac spine

Transition arch to curl: always guide the head into the elevated position; order: elevate- arch-elevate-curl

Spiral:

support the elongation in the maximum spiraling position; tapping the top of the head + ask to elongate the spine;

Sideways shift:

Hands on: support the shifting of the ribcage + position of the head; one hand placed lateral of the ribcage with direction: shift sideways + one hand placed lateral of the neck with direction:

| ADDITIONS to Step 3: | | | :--- | :--- | | Series: GYROKINESIS ${ }^{\text {® }}$ : Spinal Motions Exercise: Arch - Curl Spiral (spiraling twist) Shifting the ribcage Sideways Arch Spiral with curl over Wave forward ADD: details of each movement + order of the series Position: Sitting on a chair | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Movement: introduce the specific order of the spinal motion exercises Attention: ADD: Explain the details of each movement and the vocabulary: balanced arch, balanced curl, even spiraling twist, balanced sideways arch, balanced curl in cross over position; Hands on: In the Foundation course ONLY: use the drawings of the spinal motions from the manual for: details of each movement; Also possible: use the pole on the top of the spine of the scapulae for better feedback on the positions; Balanced arch position: head thoracic scoop, use the movement of the wrist, no fingers in the face, use the forearms to guide the scapulae and thoracic spine, teacher has to move with the direction of the scoop Help for the head thoracic scoop: pencil and weight plate to learn the movement of the wrist and forearms; Balanced curl position: Hands on for ribcage scoop: direction: diagonal backwards + upwards, create space between the thoracic spine + lumbar spine; palming or fingertips on the last 2 ribs (not the abdomen) Hands on for ilium scoop: direction: diagonal backwards and upwards, create space between the lumbar sine and the sacrum, palming or "fingertips" around the iliac spine Transition arch to curl: always guide the head into the elevated position; order: elevate- arch-elevate-curl Spiral: support the elongation in the maximum spiraling position; tapping the top of the head + ask to elongate the spine; Sideways shift: Hands on: support the shifting of the ribcage + position of the head; one hand placed lateral of the ribcage with direction: shift sideways + one hand placed lateral of the neck with direction: |

横向移动；观察：肩轴保持与地面平行=水平；或：引导杆。横向拱形：以半圆形引导杆：下侧手向上推杆，上侧手向上拉杆；以适度的移动开始，然后向上移动杆；螺旋卷曲：在从一侧到另一侧的过渡中支持适度的拱形位置：胸腔凹陷+引导躯干到另一侧；在交叉过时支持卷曲位置：一只手放在肩上，方向：肩部向下+另一只手配合胸腔凹陷；意图："打开"腰椎+右下方背部（在卷曲与左腿交叉时）；"打开"腰椎+左下方背部（在卷曲与右腿交叉时）；向前摆动：用胸腔凹陷支持向前拱形；支持卷曲进入向后滚动过渡/开始：引导头部延迟头部运动；用胸腔凹陷或髂骨凹陷支持向后卷曲成平衡卷曲位置。呼吸：吸气鼻子，呼气嘴巴：双呼吸；摆动：净化呼吸；备注：客户的家庭作业：按顺序进行脊柱运动；

shift sideways; observe: shoulder axis stays parallel to the floor = horizontal; or: guide the pole.

Sideways arch:

Guiding the pole in a semi circle: lower hand pushing pole upwards, upper hand pulling pole upwards; initiate with a MODERATE shift than move the pole up and over;

Spiral with curl over:

support the MODERATE arch position in transition from side to side: head thoracic scoop + guide the torso to the other side;

Support the curl position in cross over: one hand on top of the shoulder with direction: shoulder down + one hand with ribcage scoop; intention: "open" the lumbar spine + right side of the lower back (in curl with cross over the left leg); "open" the lumbar spine + left side of the lower back (curl with cross over the right leg);

Wave forward:

support the arching forward with head thoracic scoop; support the transition/initiation into rolling back with curl: guide the head for the delay of the head; support the curling back into balanced curl position with ribcage scoop or ilium scoop.

Breathing: inhale nose, exhale mouth: double breath; wave: cleansing breath;

Notes: HOMEWORK for the client: Spinal motions according to the order;

Series: 系列：

Movement: 动作：

HAMSTRINGS Series HAMSTRINGS 系列

Overhead arm position: 头顶手臂位置：

Exercise: 练习：

Preparation on the floor: Shivering, kneading of the legs
地面准备：发抖，揉搓双腿

Step 1: arms in overhead position with elbows pulling upwards + diagonal backwards, contrast: shoulders down + connecting the ribcage descending + elongate the cervical spine;
第一步：手臂举过头顶，肘部向上拉，向后对角线伸展，对比：肩膀下沉，连接下降的肋骨，拉长颈椎；

REPEAT: 重复：

Step 2: narrowing of the pelvis: squeeze + reach out in "belt area" of the narrowing, reach forward with the sit bones without tilting the pelvis.
第二步：骨盆收窄：挤压，在收窄的"腰带区域"伸展，用坐骨向前伸展，不倾斜骨盆。

Single leg pump 单腿泵

Step 3: bring the legs lower as long as connection can stay + move without the straps: bicycles forward, dolphin forward ; if needed: use straps for the overhead arm position;
第三步：将双腿放低，只要连接保持，移动时不要用带子：向前骑自行车，向前海豚；如果需要：用带子保持手臂举过头顶的位置。

Single leg bicycle forward, flex-point;
单腿自行车前进，弯曲点；

Apply the same understanding to the regular position and with straps on the feet; all exercises are done with the arms parallel to the body but with a fully elongated and decompressed spine.
将同样的理解应用于常规位置和绑在脚上的带子；所有练习都是双臂与身体平行，但脊柱完全伸展并放松。

Single leg pump alternating, one leg at a time small Bicycles in rhythm Finish with: connect all movements fluent
单腿泵交替，一次一条腿，小自行车节奏式完成：最后连接所有动作流畅。

注意：单腿泵交替（一次一条腿）：在交换腿的位置时，双腿都应伸展；将腿抬高至 45 度最大程度；伸直腿=弯曲，弯曲腿=点，小腿与电缆线平行；

Attention:

Single leg pump alternating (one leg at a time): in exchange position of legs both legs are extended; lift legs maximum in 45 degree; extended leg=flex, bent leg=point + shinbone parallel to the cable line;

位置：新：仰卧连接肋骨；背对塔，脚部上带子。

Position:

New: lying down with connection of the ribcage; facing away from the tower, upper straps on the feet

步骤 1：教师讲解并示范：连接时的躺卧姿势以及腹部和腿部肌肉的收紧；步骤 2：讲解重要性：膝关节和髋关节的减压，从坐骨开始延伸；步骤 3：学习和实践手法：支撑膝盖后侧的打开，使用：胫骨铲 + 踝部牵引支撑髋关节减压，使用：腹股沟铲应用：海豚式向前、单腿自行车、单腿泵交替一条腿：8-8-4-4-单腿全部，均需骨盆向下，小自行车呼吸：双吸式周期：自行车式：鼻吸口呼或鼻吸鼻呼。

Step 1: teacher explains and demonstrates: how to lie down while being connected and engagement of the abdominals and legs;

Step 2: explain the importance of: decompression of the knee joint and hip joint, reaching from the sit bones.

Step 3: learn and apply hands on:

Support the opening of the back of the knee, use: tibia scoop + traction of the heel

Support the decompression of the hip joint, use: the groin scoop

Apply to: dolphin forward, single leg bicycle, single leg pump alternating one leg at a time: 8-8-4-4-single leg all with pelvis down, small bicycles

Breathing:

Double breath

For the bicycles: inhale nose- exhale mouth or inhale and exhale through the nose.

系列：腹部系列练习：地面准备重复：简单摇篮大摇篮虎式驯服增加：四肢着地四肢倒立姿势：仰卧于地面或垫子上

Series:

ABDOMINAL Series

Exercise:

Preparation on the floor

REPEAT:

Simple cradle

Large cradle

Taming of the tiger

ADD:

Standing on all fours

Standing on all fours upside down

Position:

Lying on the back on the floor or on the bench

动作：第一步：介绍：四肢着地站立，三次呼吸挤压。第二步：从摇篮式开始，双腿离地进入倒立四肢着地，通过脉动式呼吸挤压，进入虎式快速呼吸。注意：四肢着地站立：双腿并拢，双手并拢，双手放在脚前，小脚趾向上；通过：向上和围绕胸骨（肩膀下沉），太阳神经丛，种子中心，帮助身体背部的伸展；四肢着地倒立：手掌和脚底触碰天花板；骶骨和腰椎 5 之间的平衡；双手：四肢着地：老师引导动作：围绕胸骨，围绕太阳神经丛，围绕种子中心。注意：找到腰椎 5 和骶骨之间的薄弱点。也可行：将一根杆子绕在枕骨部，手臂缠绕：确保颈椎的延展和整个脊柱的减压；四肢倒立：抓握 1：教师支撑骨盆的狭窄以使腿部伸展，抓握 2：教师支撑手臂的伸展；注意：强化腰椎 5 与骶骨之间的薄弱部位。激活盆底肌的生物泵；身体背侧的延展+减压；导致腹部肌肉的参与；老虎驯服的解释：颅骶刺激+盆底肌区域生物泵的刺激

Movement:

Step 1: introduction: standing on all fours in standing with squeezing breath in 3 steps.

Step 2: connect exercises from cradle with legs off the floor move into standing on all fours upside down with squeezing breath in pulsations into Taming of the tiger with fast breathing.

Attention:

Standing on all fours in standing:

legs together, hands together, hands placed in front of the feet, little toes up; help the elongation of the back side of the body by: move up and around the sternum (shoulders down), the solar plexus, the seed center;

Standing on all fours upside down: Touch the ceiling with the palms and soles of the feet; balance between sacrum and lumbar 5;

Hands on:

Standing on all 4's:

Teacher guides the movement: around the sternum, around the solar plexus, around the seed center.

Attention: find the weak spot between lumbar 5 and the sacrum.

Also possible: wrap a pole around the occiput and arms wrapped around: ensures the elongation of the cervical spine and the decompression of the entire spine;

Standing on all 4's upside down:

Grip 1: teachers supports the narrowing of the pelvis for the reaching of the legs,

Grip 2: teachers supports the reaching of the arms;

Attention: strengthen the weak spot between lumbar 5 and the sacrum.

activating the biological pump of the pelvic diaphragm; elongation + decompression of the back side of the body; leads to the engagement of the abdominal muscles;

Explanations for Taming of the tiger:

Cranio-sacral stimulation + stimulation of biological pump in the area of the pelvic diaphragm

"Position: New: lying down with connection of the ribcage; facing away from the tower, upper straps on the feet" "Step 1: teacher explains and demonstrates: how to lie down while being connected and engagement of the abdominals and legs; Step 2: explain the importance of: decompression of the knee joint and hip joint, reaching from the sit bones. Step 3: learn and apply hands on: Support the opening of the back of the knee, use: tibia scoop + traction of the heel Support the decompression of the hip joint, use: the groin scoop Apply to: dolphin forward, single leg bicycle, single leg pump alternating one leg at a time: 8-8-4-4-single leg all with pelvis down, small bicycles Breathing: Double breath For the bicycles: inhale nose- exhale mouth or inhale and exhale through the nose." "Series: ABDOMINAL Series Exercise: Preparation on the floor REPEAT: Simple cradle Large cradle Taming of the tiger ADD: Standing on all fours Standing on all fours upside down Position: Lying on the back on the floor or on the bench" "Movement: Step 1: introduction: standing on all fours in standing with squeezing breath in 3 steps. Step 2: connect exercises from cradle with legs off the floor move into standing on all fours upside down with squeezing breath in pulsations into Taming of the tiger with fast breathing. Attention: Standing on all fours in standing: legs together, hands together, hands placed in front of the feet, little toes up; help the elongation of the back side of the body by: move up and around the sternum (shoulders down), the solar plexus, the seed center; Standing on all fours upside down: Touch the ceiling with the palms and soles of the feet; balance between sacrum and lumbar 5; Hands on: Standing on all 4's: Teacher guides the movement: around the sternum, around the solar plexus, around the seed center. Attention: find the weak spot between lumbar 5 and the sacrum. Also possible: wrap a pole around the occiput and arms wrapped around: ensures the elongation of the cervical spine and the decompression of the entire spine; Standing on all 4's upside down: Grip 1: teachers supports the narrowing of the pelvis for the reaching of the legs, Grip 2: teachers supports the reaching of the arms; Attention: strengthen the weak spot between lumbar 5 and the sacrum. activating the biological pump of the pelvic diaphragm; elongation + decompression of the back side of the body; leads to the engagement of the abdominal muscles; Explanations for Taming of the tiger: Cranio-sacral stimulation + stimulation of biological pump in the area of the pelvic diaphragm"

| Position: New: lying down with connection of the ribcage; facing away from the tower, upper straps on the feet | Step 1: teacher explains and demonstrates: how to lie down while being connected and engagement of the abdominals and legs; Step 2: explain the importance of: decompression of the knee joint and hip joint, reaching from the sit bones. Step 3: learn and apply hands on: Support the opening of the back of the knee, use: tibia scoop + traction of the heel Support the decompression of the hip joint, use: the groin scoop Apply to: dolphin forward, single leg bicycle, single leg pump alternating one leg at a time: 8-8-4-4-single leg all with pelvis down, small bicycles Breathing: Double breath For the bicycles: inhale nose- exhale mouth or inhale and exhale through the nose. | | :--- | :--- | | Series: ABDOMINAL Series Exercise: Preparation on the floor REPEAT: Simple cradle Large cradle Taming of the tiger ADD: Standing on all fours Standing on all fours upside down Position: Lying on the back on the floor or on the bench | Movement: Step 1: introduction: standing on all fours in standing with squeezing breath in 3 steps. Step 2: connect exercises from cradle with legs off the floor move into standing on all fours upside down with squeezing breath in pulsations into Taming of the tiger with fast breathing. Attention: Standing on all fours in standing: legs together, hands together, hands placed in front of the feet, little toes up; help the elongation of the back side of the body by: move up and around the sternum (shoulders down), the solar plexus, the seed center; Standing on all fours upside down: Touch the ceiling with the palms and soles of the feet; balance between sacrum and lumbar 5; Hands on: Standing on all 4's: Teacher guides the movement: around the sternum, around the solar plexus, around the seed center. Attention: find the weak spot between lumbar 5 and the sacrum. Also possible: wrap a pole around the occiput and arms wrapped around: ensures the elongation of the cervical spine and the decompression of the entire spine; Standing on all 4's upside down: Grip 1: teachers supports the narrowing of the pelvis for the reaching of the legs, Grip 2: teachers supports the reaching of the arms; Attention: strengthen the weak spot between lumbar 5 and the sacrum. activating the biological pump of the pelvic diaphragm; elongation + decompression of the back side of the body; leads to the engagement of the abdominal muscles; Explanations for Taming of the tiger: Cranio-sacral stimulation + stimulation of biological pump in the area of the pelvic diaphragm |

通过应用特定的呼吸模式；注意：保持薄弱部位连接。教师观察腰椎 5 和骶骨区域是否有任何呼吸脉动可见。呼吸：挤压呼吸：注意：家庭作业：在地板上给予准备练习作为家庭作业；

by applying a specific breathing pattern;

Attention: keep the weak area connected.

Teacher observes if any breathing pulsation is visible in the area of lumbar 5 and sacrum.

Breathing:

squeezing breath:

Note: HOMEWORK: give preparation exercises on the floor as homework;

系列：上身展开练习：肩部活动：-额状面-矢状面过头顶画圈：手臂 ADD：每个动作的细节；姿势：坐在椅子上

Series:

UPPER BODY OPENINGS

Exercise:

Shoulder Mobilization:

- Frontal plane

- Sagittal plane

Overhead circles: arms

ADD: details of each movement;

Position:

Siiting on a chair

动作：肩部前平面活动：上臂运动阶段：肩部内收+肩部上提-外展肘部至两侧

=

提升动作-肘部保持上提+肩部下压；肩部后平面活动：起始姿势手臂更向前方；持续按摩感；上举画圈：掌心朝天花板；双手靠近头顶；注意：前平面：肩关节上臂头部运动；后平面：按摩关节；上举画圈：肘部外展时按摩关节；手部接触：前平面：坐在学生身后-引导上臂；后平面：按摩关节，引导肩部：双手置于肩部顶部；上举画圈：站在学生身后-引导手臂；或：双手置于肩部顶部以保持肩部下压+伸展手指以保持颈部与上臂之间的距离；呼吸：无需特别关注；教师-客户共同呼吸：吸气鼻子-呼气嘴巴；备注：客户家庭作业：坐在椅子上进行练习

Movement:

Shoulder mobilization frontal: phases of the movement of the upper arm: shoulder inwards + shoulders up- spread the elbows to the side

=

scoop - elbows stay up + shoulders move down; Shoulder mobilization sagittal: starting position with the arms more in the front; continuous massaging feeling;

Overhead circles: palms facing the ceiling; hands close to the top of the head;

Attention:

Frontal plane: move the head of the upper arm in the shoulder joint

Sagittal plane: massaging the joint

Overhead circles: massaging the joint while spreading the elbows

Hands on:

Frontal plane: sitting behind the student- guiding the upper arm

Sagittal plane: massaging the joint, guiding the shoulders: both palms placed on top of the shoulders;

Overhead circles: standing behind the student: guiding the arms; or: placing the palms on top of the shoulders to keep the shoulders down + spread fingers to keep the distance between the neck + upper arm

Breathing: no special attention; teacher - client breath together: inhale nose- exhale mouth Note: HOMEWORK for the client: exercises sitting on a chair

基本原理：骨盆变窄对比稳定种子中心位置：坐在椅子上

Basic Principle:

Narrowing of the pelvis

Stabilization through contrast

Internal symmetry

Seed center

Position:

Sitting on a chair

动作：第一步：解释“骨盆变窄”、对比稳定、种子中心的基本概念 2010 年第二步：用手施加力量，创造脊柱的骨骼直立第三步：动作顺序准备：坐着直立，不使用过多肌肉收缩内部 8 字运动：第一部分：双手掌放在胸骨处，重心向前向后移动，计数 4 次；第二部分：重心向左右移动，计数 4 次。第三部分：手掌放在大腿上或身体旁边，以身体中线/0 线为轴进行 8 字运动；图像：围绕坐骨画一个 8 字形，然后围绕眼球画一个 8 字形准备：肩部提升系列交替进行：将肩膀完全抬起 + 缩短颈部 - 保持 - 缓慢放下肩膀 + 拉长颈部后侧 - 压下肩膀 + 头部左右移动 - 释放 - 重复序列；最终将动作细化，使其看起来像消失和出现的效果。第一部分：以 3 拍计数交替进行脊柱提升+收窄骨盆+挤压内腿。放松姿势，用手触摸：腿部中侧-腿部外侧-腿部顶部。第二部分：以 3 拍计数收窄骨盆+提升-向一侧螺旋扭转-回到中心-放松-重复并扭转到另一侧。第三部分：以 2 拍计数与之前相同动作。第四部分：以 2 拍计数从常规坐姿中心位置：收窄骨盆+直接进入向一侧螺旋扭转-回到中心-放松-重复并扭转到另一侧。第五部分：每个动作 1 拍计数收窄+提升-一侧螺旋扭转-另一侧螺旋扭转-回到中心放松。第六部分：拱-卷曲，每个动作 1 拍计数收窄+提升-拱-中心提升-卷曲-中心提升-放松。第七部分：波浪连续收窄骨盆+提升-向前波浪-向后卷曲-提升-重复。注意：观察脊柱提升和骨骼直立性作为收窄的一个效果。

Movement:

Step 1: Explain the basic idea of the "narrowing of the pelvis", stabilization through contrast, seed center

2010, Step 2: apply the hands on to create the skeletal uprightness of the spine

Step 3: Movement sequence:

Preparation: Internal Figure 8's

sitting upright without using too much muscular contraction:

part 1: place both palms on solar plexus, weight shift forward and back in counts of 4;

part 2: weight shift side to side in counts of 4.

part 3: palms on top of the thighs or next to the body, figure 8's with the center line of the body/

5^{th}

line; image: follow a figure 8 around the sit bones, than follow a figure 8 around the eyeballs; Preparation: Shoulder lift series

Alternate between: lifting shoulders all the way up + shorten the neck - hold - slowly bring the shoulders down + elongate the back of the neck - press the shoulders down + move the head side to side- release - repeat sequence; eventually refine the movement in such a way that it looks like a disappearing and appearing action.

Movement 1: in counts of 3

alternating between elevation of the spine + narrow the pelvis + squeezing the inner thighs release the position

use hands to touch: medium side of legs - lateral side of legs - top of legs.

Movement 2: in counts of 3 narrow the pelvis + elevate - spiraling twist to one side - back to center - release - repeat and spiraling twist to other side

Movement 3: in counts of 2

same movement as before

Movement 4: in counts of 2

from regular sitting in center position: narrowing of the pelvis + move directly into the spiraling twist to one side - back to center - release - repeat and spiraling twist to the other side

Movement 5: one count for each movement

narrowing + elevate- spiraling twist one side - spiraling twist to the other side - back to center release

Movement 6: arch -curl, one count for each movement narrowing + elevate- arch - elevate in the center - curl - elevate in the center -release

Movement 7:wave continuous narrowing of pelvis + elevate- wave forward - curling back - elevate- repeat

Attention:

observe the elevation and skeletal uprightness of the spine as one effect of the narrowing

Movement: Step 1: Explain the basic idea of the "narrowing of the pelvis", stabilization through contrast, seed center 2010, Step 2: apply the hands on to create the skeletal uprightness of the spine Step 3: Movement sequence: Preparation: Internal Figure 8's sitting upright without using too much muscular contraction: part 1: place both palms on solar plexus, weight shift forward and back in counts of 4; part 2: weight shift side to side in counts of 4. part 3: palms on top of the thighs or next to the body, figure 8's with the center line of the body/ 5^("th ") line; image: follow a figure 8 around the sit bones, than follow a figure 8 around the eyeballs; Preparation: Shoulder lift series Alternate between: lifting shoulders all the way up + shorten the neck - hold - slowly bring the shoulders down + elongate the back of the neck - press the shoulders down + move the head side to side- release - repeat sequence; eventually refine the movement in such a way that it looks like a disappearing and appearing action. Movement 1: in counts of 3 alternating between elevation of the spine + narrow the pelvis + squeezing the inner thighs release the position use hands to touch: medium side of legs - lateral side of legs - top of legs. Movement 2: in counts of 3 narrow the pelvis + elevate - spiraling twist to one side - back to center - release - repeat and spiraling twist to other side Movement 3: in counts of 2 same movement as before Movement 4: in counts of 2 from regular sitting in center position: narrowing of the pelvis + move directly into the spiraling twist to one side - back to center - release - repeat and spiraling twist to the other side Movement 5: one count for each movement narrowing + elevate- spiraling twist one side - spiraling twist to the other side - back to center release Movement 6: arch -curl, one count for each movement narrowing + elevate- arch - elevate in the center - curl - elevate in the center -release Movement 7:wave continuous narrowing of pelvis + elevate- wave forward - curling back - elevate- repeat Attention: observe the elevation and skeletal uprightness of the spine as one effect of the narrowing

| Movement: | | :--- | | Step 1: Explain the basic idea of the "narrowing of the pelvis", stabilization through contrast, seed center | | 2010, Step 2: apply the hands on to create the skeletal uprightness of the spine | | Step 3: Movement sequence: | | Preparation: Internal Figure 8's | | sitting upright without using too much muscular contraction: | | part 1: place both palms on solar plexus, weight shift forward and back in counts of 4; | | part 2: weight shift side to side in counts of 4. | | part 3: palms on top of the thighs or next to the body, figure 8's with the center line of the body/ $5^{\text {th }}$ line; image: follow a figure 8 around the sit bones, than follow a figure 8 around the eyeballs; Preparation: Shoulder lift series | | Alternate between: lifting shoulders all the way up + shorten the neck - hold - slowly bring the shoulders down + elongate the back of the neck - press the shoulders down + move the head side to side- release - repeat sequence; eventually refine the movement in such a way that it looks like a disappearing and appearing action. | | Movement 1: in counts of 3 | | alternating between elevation of the spine + narrow the pelvis + squeezing the inner thighs release the position | | use hands to touch: medium side of legs - lateral side of legs - top of legs. | | Movement 2: in counts of 3 narrow the pelvis + elevate - spiraling twist to one side - back to center - release - repeat and spiraling twist to other side | | Movement 3: in counts of 2 | | same movement as before | | Movement 4: in counts of 2 | | from regular sitting in center position: narrowing of the pelvis + move directly into the spiraling twist to one side - back to center - release - repeat and spiraling twist to the other side | | Movement 5: one count for each movement | | narrowing + elevate- spiraling twist one side - spiraling twist to the other side - back to center release | | Movement 6: arch -curl, one count for each movement narrowing + elevate- arch - elevate in the center - curl - elevate in the center -release | | Movement 7:wave continuous narrowing of pelvis + elevate- wave forward - curling back - elevate- repeat | | Attention: | | observe the elevation and skeletal uprightness of the spine as one effect of the narrowing |

"Basic Principle: Narrowing of the pelvis Stabilization through contrast Internal symmetry Seed center Position: Sitting on a chair" "Movement: Step 1: Explain the basic idea of the "narrowing of the pelvis", stabilization through contrast, seed center 2010, Step 2: apply the hands on to create the skeletal uprightness of the spine Step 3: Movement sequence: Preparation: Internal Figure 8's sitting upright without using too much muscular contraction: part 1: place both palms on solar plexus, weight shift forward and back in counts of 4; part 2: weight shift side to side in counts of 4. part 3: palms on top of the thighs or next to the body, figure 8's with the center line of the body/ 5^("th ") line; image: follow a figure 8 around the sit bones, than follow a figure 8 around the eyeballs; Preparation: Shoulder lift series Alternate between: lifting shoulders all the way up + shorten the neck - hold - slowly bring the shoulders down + elongate the back of the neck - press the shoulders down + move the head side to side- release - repeat sequence; eventually refine the movement in such a way that it looks like a disappearing and appearing action. Movement 1: in counts of 3 alternating between elevation of the spine + narrow the pelvis + squeezing the inner thighs release the position use hands to touch: medium side of legs - lateral side of legs - top of legs. Movement 2: in counts of 3 narrow the pelvis + elevate - spiraling twist to one side - back to center - release - repeat and spiraling twist to other side Movement 3: in counts of 2 same movement as before Movement 4: in counts of 2 from regular sitting in center position: narrowing of the pelvis + move directly into the spiraling twist to one side - back to center - release - repeat and spiraling twist to the other side Movement 5: one count for each movement narrowing + elevate- spiraling twist one side - spiraling twist to the other side - back to center release Movement 6: arch -curl, one count for each movement narrowing + elevate- arch - elevate in the center - curl - elevate in the center -release Movement 7:wave continuous narrowing of pelvis + elevate- wave forward - curling back - elevate- repeat Attention: observe the elevation and skeletal uprightness of the spine as one effect of the narrowing"

| Basic Principle: Narrowing of the pelvis Stabilization through contrast Internal symmetry Seed center Position: Sitting on a chair | Movement: Step 1: Explain the basic idea of the "narrowing of the pelvis", stabilization through contrast, seed center 2010, Step 2: apply the hands on to create the skeletal uprightness of the spine Step 3: Movement sequence: Preparation: Internal Figure 8's sitting upright without using too much muscular contraction: part 1: place both palms on solar plexus, weight shift forward and back in counts of 4; part 2: weight shift side to side in counts of 4. part 3: palms on top of the thighs or next to the body, figure 8's with the center line of the body/ $5^{\text {th }}$ line; image: follow a figure 8 around the sit bones, than follow a figure 8 around the eyeballs; Preparation: Shoulder lift series Alternate between: lifting shoulders all the way up + shorten the neck - hold - slowly bring the shoulders down + elongate the back of the neck - press the shoulders down + move the head side to side- release - repeat sequence; eventually refine the movement in such a way that it looks like a disappearing and appearing action. Movement 1: in counts of 3 alternating between elevation of the spine + narrow the pelvis + squeezing the inner thighs release the position use hands to touch: medium side of legs - lateral side of legs - top of legs. Movement 2: in counts of 3 narrow the pelvis + elevate - spiraling twist to one side - back to center - release - repeat and spiraling twist to other side Movement 3: in counts of 2 same movement as before Movement 4: in counts of 2 from regular sitting in center position: narrowing of the pelvis + move directly into the spiraling twist to one side - back to center - release - repeat and spiraling twist to the other side Movement 5: one count for each movement narrowing + elevate- spiraling twist one side - spiraling twist to the other side - back to center release Movement 6: arch -curl, one count for each movement narrowing + elevate- arch - elevate in the center - curl - elevate in the center -release Movement 7:wave continuous narrowing of pelvis + elevate- wave forward - curling back - elevate- repeat Attention: observe the elevation and skeletal uprightness of the spine as one effect of the narrowing | | :--- | :--- |

完成脊柱提升：挤压内大腿——软化+连接肋骨——头部后侧伸展的重要性脚部吸力/脚趾分开（连接并稳定腿部下半部分与上半部分）= 接地；分开脚趾，三趾对齐，脚底打开；手部操作：解释骨盆缩窄的意图：腰椎减压+椎骨之间创造空间：整个脊柱提升至直立，包括骨盆的位置；放置股骨头+双腿“在身体下方”。图像：身体像两端开口的牙膏管：在中间挤压管子，牙膏向两个方向从管子中喷出（上下）。围绕髂嵴线路和大于转子之上，骶骨中心及种子中心处，膀胱顶部有一个蛋形磁铁（=种子中心）

\to

将能量向上传播以提升脊柱

\to

将能量向下传播以在髋关节中创造空间 + 接地双腿 + 双脚 + 定位骨盆；系统手部操作：- 抬头并拉长颈椎：用两根手指，柔软部位围绕乳突（与手掌边缘相反）= 预防狭窄；- 肩部凹陷向下：非常在外侧的肩锁关节柔软凹陷处；肩胛骨锁骨-肩峰-脊柱三角形的软点，如有需要使用三根指尖，- 向两侧打开肩膀 + 打开胸部：强调横向打开；从肱骨头内侧或顶部缠绕握法 + 拇指在肩胛骨上，方向指向肋骨呈对角线；- 同步提升头部 + 肩部向下与肋骨对角线连接到耻骨；口头询问质量并引导肋骨；- 安排双腿，膝盖角度和双脚：a. 用大腿骨发力：教师牵引大腿骨 + 确保骨盆保持稳定。b. 学生：挤压内大腿；教师辅助：一手放在股骨头水平的外侧 + 一手放在大腿骨膝盖水平内侧，方向：帮助股骨移动“在身体下方”。c. 学生：双手放置以支持挤压内大腿，教师：双手放在大腿靠近膝盖的外侧，鼓励膝盖打开的方向；

to complete the elevation of the spine: squeezing of the inner thighs - softening + connecting of the ribcage - elongation of the back of the head

Importance of the suction of the feet/spreading of the feet (connecting and stabilizing the lower part of the leg to the upper part of the leg) = grounding; spreading the toes, alignment of the 3 toes, opening of the soles of the feet;

Hands on:

Explain the intention of the narrowing of the pelvis: decompression of the lumbar spine + creating space between the vertebrae: elevation of the entire spine into uprightness, including the positioning of the pelvis; placing the femur head + the legs "underneath the body".

Image:

The body is like a tooth paste tube with an opening at both ends: squeeze the tube in the middle and the toothpaste spreads in both directions out of the tube (up and down).

Image of a metal belt around the line of the iliac spine + above the greater trochanter, center of the sacrum and seed center + one magnet in egg shape on top of the bladder (= seed center)

\to

spreading the energy upwards to elevate the spine

\to

Spreading the energy downwards to create space in the hip joint + grounding the legs + feet + positioning the pelvis;

Systematic hands on:

- Elevate the head and elongate cervical spinc: use 2 fingers with the soft part around the processus mastoideus (as opposed to the edge of the palm) = anticipation of the narrowing;

- Shoulder dimple down: very outside in the soft dimple of the acromio clavicle joint; soft point in the triangle of clavicle-acromion-spine of the scapulae, if needed use 3 fingertips,

- Open shoulders to the side + open the chest: emphasize the opening in lateral direction; wrapping grip from inside or top of the humerus head + thumb on scapulae with direction towards the ribs in diagonal;

- Synchronize elevation of head + shoulders down with connection of the ribcage diagonal to the pubic bone; ask verbally for the quality and guide the ribcage;

- Arrange the legs, angle of the knee and feet:

a. Reach out with the thigh bone: teacher tractions the thigh bone + ensure that the pelvis stays in place.

b. Student: squeeze the inner thighs; support teacher: place one palm lateral on the level of the femur head + one hand inside the thigh bone on level of the knee, direction: help the femur to move "underneath the body".

c. Student: place hands to support squeezing of the inner thighs, teacher: palce hands lateral of the thighs close to knees to encourage direction of opening of the knees;

to complete the elevation of the spine: squeezing of the inner thighs - softening + connecting of the ribcage - elongation of the back of the head Importance of the suction of the feet/spreading of the feet (connecting and stabilizing the lower part of the leg to the upper part of the leg) = grounding; spreading the toes, alignment of the 3 toes, opening of the soles of the feet; Hands on: Explain the intention of the narrowing of the pelvis: decompression of the lumbar spine + creating space between the vertebrae: elevation of the entire spine into uprightness, including the positioning of the pelvis; placing the femur head + the legs "underneath the body". Image: The body is like a tooth paste tube with an opening at both ends: squeeze the tube in the middle and the toothpaste spreads in both directions out of the tube (up and down). Image of a metal belt around the line of the iliac spine + above the greater trochanter, center of the sacrum and seed center + one magnet in egg shape on top of the bladder (= seed center) rarr spreading the energy upwards to elevate the spine rarr Spreading the energy downwards to create space in the hip joint + grounding the legs + feet + positioning the pelvis; Systematic hands on: - Elevate the head and elongate cervical spinc: use 2 fingers with the soft part around the processus mastoideus (as opposed to the edge of the palm) = anticipation of the narrowing; - Shoulder dimple down: very outside in the soft dimple of the acromio clavicle joint; soft point in the triangle of clavicle-acromion-spine of the scapulae, if needed use 3 fingertips, - Open shoulders to the side + open the chest: emphasize the opening in lateral direction; wrapping grip from inside or top of the humerus head + thumb on scapulae with direction towards the ribs in diagonal; - Synchronize elevation of head + shoulders down with connection of the ribcage diagonal to the pubic bone; ask verbally for the quality and guide the ribcage; - Arrange the legs, angle of the knee and feet: a. Reach out with the thigh bone: teacher tractions the thigh bone + ensure that the pelvis stays in place. b. Student: squeeze the inner thighs; support teacher: place one palm lateral on the level of the femur head + one hand inside the thigh bone on level of the knee, direction: help the femur to move "underneath the body". c. Student: place hands to support squeezing of the inner thighs, teacher: palce hands lateral of the thighs close to knees to encourage direction of opening of the knees;

| to complete the elevation of the spine: squeezing of the inner thighs - softening + connecting of the ribcage - elongation of the back of the head | | :--- | | Importance of the suction of the feet/spreading of the feet (connecting and stabilizing the lower part of the leg to the upper part of the leg) = grounding; spreading the toes, alignment of the 3 toes, opening of the soles of the feet; | | Hands on: | | Explain the intention of the narrowing of the pelvis: decompression of the lumbar spine + creating space between the vertebrae: elevation of the entire spine into uprightness, including the positioning of the pelvis; placing the femur head + the legs "underneath the body". | | Image: | | The body is like a tooth paste tube with an opening at both ends: squeeze the tube in the middle and the toothpaste spreads in both directions out of the tube (up and down). | | Image of a metal belt around the line of the iliac spine + above the greater trochanter, center of the sacrum and seed center + one magnet in egg shape on top of the bladder (= seed center) | | $\rightarrow$ spreading the energy upwards to elevate the spine | | $\rightarrow$ Spreading the energy downwards to create space in the hip joint + grounding the legs + feet + positioning the pelvis; | | Systematic hands on: | | - Elevate the head and elongate cervical spinc: use 2 fingers with the soft part around the processus mastoideus (as opposed to the edge of the palm) = anticipation of the narrowing; | | - Shoulder dimple down: very outside in the soft dimple of the acromio clavicle joint; soft point in the triangle of clavicle-acromion-spine of the scapulae, if needed use 3 fingertips, | | - Open shoulders to the side + open the chest: emphasize the opening in lateral direction; wrapping grip from inside or top of the humerus head + thumb on scapulae with direction towards the ribs in diagonal; | | - Synchronize elevation of head + shoulders down with connection of the ribcage diagonal to the pubic bone; ask verbally for the quality and guide the ribcage; | | - Arrange the legs, angle of the knee and feet: | | a. Reach out with the thigh bone: teacher tractions the thigh bone + ensure that the pelvis stays in place. | | b. Student: squeeze the inner thighs; support teacher: place one palm lateral on the level of the femur head + one hand inside the thigh bone on level of the knee, direction: help the femur to move "underneath the body". | | c. Student: place hands to support squeezing of the inner thighs, teacher: palce hands lateral of the thighs close to knees to encourage direction of opening of the knees; |

"to complete the elevation of the spine: squeezing of the inner thighs - softening + connecting of the ribcage - elongation of the back of the head Importance of the suction of the feet/spreading of the feet (connecting and stabilizing the lower part of the leg to the upper part of the leg) = grounding; spreading the toes, alignment of the 3 toes, opening of the soles of the feet; Hands on: Explain the intention of the narrowing of the pelvis: decompression of the lumbar spine + creating space between the vertebrae: elevation of the entire spine into uprightness, including the positioning of the pelvis; placing the femur head + the legs "underneath the body". Image: The body is like a tooth paste tube with an opening at both ends: squeeze the tube in the middle and the toothpaste spreads in both directions out of the tube (up and down). Image of a metal belt around the line of the iliac spine + above the greater trochanter, center of the sacrum and seed center + one magnet in egg shape on top of the bladder (= seed center) rarr spreading the energy upwards to elevate the spine rarr Spreading the energy downwards to create space in the hip joint + grounding the legs + feet + positioning the pelvis; Systematic hands on: - Elevate the head and elongate cervical spinc: use 2 fingers with the soft part around the processus mastoideus (as opposed to the edge of the palm) = anticipation of the narrowing; - Shoulder dimple down: very outside in the soft dimple of the acromio clavicle joint; soft point in the triangle of clavicle-acromion-spine of the scapulae, if needed use 3 fingertips, - Open shoulders to the side + open the chest: emphasize the opening in lateral direction; wrapping grip from inside or top of the humerus head + thumb on scapulae with direction towards the ribs in diagonal; - Synchronize elevation of head + shoulders down with connection of the ribcage diagonal to the pubic bone; ask verbally for the quality and guide the ribcage; - Arrange the legs, angle of the knee and feet: a. Reach out with the thigh bone: teacher tractions the thigh bone + ensure that the pelvis stays in place. b. Student: squeeze the inner thighs; support teacher: place one palm lateral on the level of the femur head + one hand inside the thigh bone on level of the knee, direction: help the femur to move "underneath the body". c. Student: place hands to support squeezing of the inner thighs, teacher: palce hands lateral of the thighs close to knees to encourage direction of opening of the knees;"

| | to complete the elevation of the spine: squeezing of the inner thighs - softening + connecting of the ribcage - elongation of the back of the head Importance of the suction of the feet/spreading of the feet (connecting and stabilizing the lower part of the leg to the upper part of the leg) = grounding; spreading the toes, alignment of the 3 toes, opening of the soles of the feet; Hands on: Explain the intention of the narrowing of the pelvis: decompression of the lumbar spine + creating space between the vertebrae: elevation of the entire spine into uprightness, including the positioning of the pelvis; placing the femur head + the legs "underneath the body". Image: The body is like a tooth paste tube with an opening at both ends: squeeze the tube in the middle and the toothpaste spreads in both directions out of the tube (up and down). Image of a metal belt around the line of the iliac spine + above the greater trochanter, center of the sacrum and seed center + one magnet in egg shape on top of the bladder (= seed center) $\rightarrow$ spreading the energy upwards to elevate the spine $\rightarrow$ Spreading the energy downwards to create space in the hip joint + grounding the legs + feet + positioning the pelvis; Systematic hands on: - Elevate the head and elongate cervical spinc: use 2 fingers with the soft part around the processus mastoideus (as opposed to the edge of the palm) = anticipation of the narrowing; - Shoulder dimple down: very outside in the soft dimple of the acromio clavicle joint; soft point in the triangle of clavicle-acromion-spine of the scapulae, if needed use 3 fingertips, - Open shoulders to the side + open the chest: emphasize the opening in lateral direction; wrapping grip from inside or top of the humerus head + thumb on scapulae with direction towards the ribs in diagonal; - Synchronize elevation of head + shoulders down with connection of the ribcage diagonal to the pubic bone; ask verbally for the quality and guide the ribcage; - Arrange the legs, angle of the knee and feet: a. Reach out with the thigh bone: teacher tractions the thigh bone + ensure that the pelvis stays in place. b. Student: squeeze the inner thighs; support teacher: place one palm lateral on the level of the femur head + one hand inside the thigh bone on level of the knee, direction: help the femur to move "underneath the body". c. Student: place hands to support squeezing of the inner thighs, teacher: palce hands lateral of the thighs close to knees to encourage direction of opening of the knees; | | :--- | :--- |

d. 支持踝关节的舒展，支持脚趾的伸展。

\frac{Notes: HOMEWORK: exercises in sitting if possible with application to Spinal Motion on}{chair;}

d. support the decompression of the ankle joint, support elongation of the toes.

\frac{Notes: HOMEWORK: exercises in sitting if possible with application to Spinal Motion on}{chair;}

系列：GYROKINESIS

^{®}

：脊柱运动练习：拱形 - 弯曲螺旋侧向移动肋骨拱形螺旋带弯曲前进波浪新增：反向波浪增加：所有练习中骨盆变窄位置：坐在椅子上或用上部分绑带绕在杆上，杆绕在中背部

Series:

GYROKINESIS

^{®}

: Spinal

Motions

Exercise:

Arch - Curl

Spiral

Shifting the ribcage

Sideways Arch

Spiral with curl over

Wave forward

NEW:

Wave reverse

ADD: for all exercises

narrowing of the pelvis

Position:

Sitting on a chair

Or with UPPER straps around the pole, pole around the midback

动作：第一步：应用骨盆收窄：每个动作重复 4 次：弓背与卷腹配合双腿开合，通过双腿推拉移动肋骨，相反腿的对比旋转螺旋扭转，前后波浪。第二步：重复整个序列 2 到 3 次。第三步：引入新练习：反向波浪骨盆收窄+提升脊柱中心 - 通过向上伸展和卷曲来卷曲脊柱 - 潜水和向前挖 - 挖头启动弓背 - 向上弓成平衡弓 - 提升脊柱成直立；注意：与每个脊柱动作相对应的腿部参与；通过脊柱提升和骨盆收窄启动每个动作；在整个动作中保持骨盆收窄的细微变化；手部操作：在不中断动作和流动的情况下进行手部操作；增加：手部操作以支持骨盆收窄；对于反向波浪：支撑卷曲 - 肋骨挖握；支撑弓背 - 头胸挖握；支撑提升 - 引导头成直立；检查卷曲：“肩膀下沉” 呼吸：鼻子吸气，嘴巴呼气：双重呼吸；波浪：净化呼吸。

Movement:

Step 1: Apply narrowing of the pelvis: 4 repetitions of each movement: arch & curl with open close of legs, shifting the ribcage with push and pull of legs, spiraling twist with contrast of opposite leg, wave forward and reverse.

Step 2: Repeat the entire sequence 2 to 3 times

Step 3: introduce new exercise: Wave reverse

Narrow the pelvis + elevate the spine in the center - curl the spine with reaching up and over into curl - diving and scoop forward - scoop the head to initiate the arch - arching up into balanced arch - elevate the spine into upright;

Attention:

Corresponding engagement of the legs with each spinal motion;

Initiate each movement by elevation of the spine + narrowing of the pelvis; keep the narrowing of the pelvis throughout the movement in nuances;

Hands on: perform hands on without interrupting the movement and flow; add: hands on to support the narrowing of the pelvis;

For the reverse wave: Support the curl - ribcage scoop grip; Support the arch - head thoracic scoop; Support the elevation - guide the head into upright;

To check on the curl: "shoulder dimples down"

Breathing: Inhale nose, exhale mouth: double breath; wave: cleansing breath;

系列：弓形与弯曲系列准备：使用把手单元练习：新：弓形与弯曲：内向 4 步分解分组：分腿，面向把手单元

Series:

ARCH & CURL SERIES

Preparation with the handle unit

Exercise:

NEW:

Arch & Curl: introverted 4 steps dissected

Position: straddle, facing the handle unit

动作：4 步：从把手的抬高 V 姿势和脊柱弓形开始 - 弯曲回（1） - 进入直立脊柱姿势（2） - 手臂旋转并启动弓形（3） - 移动到把手的抬高 V 姿势（4）；如下所述注意：把手的 4 个清晰位置对应脊柱的 4 个位置；找到手臂位置、身体位置、腿部位置，根据个人活动范围；手触：第 1 步：教师展示 4 步动作；介绍把手位置+相应的脊柱位置；第 2 步：学生移动+教师按如下所述进行手触；组 1：标准；组 2：同步腿部运动+使用收窄来提升脊柱；组 3：腿部手触；

Movement:

4 steps: start in high V position of the handles and arch of the spine - curl back (1) - into upright spine position (2) - spiral the arms and initiate arch (3) - move into high V position of handles (4); as described below

Attention:

4 clear positions of the handles corresponding to 4 positions of the spine; find position arms, position of body, position of legs, according to the individual range of motion;

Hands on:

Step 1: teacher shows the movement in 4 steps; introduce the position of the handles + corresponding position of the spine;

Step 2: student moves + teacher applies hands on as described below;

Set 1: standard; set 2: synchronize the movement of the legs + use narrowing to elevate the spine; set 3 : hands on for the legs;

"Series: GYROKINESIS ^(®) : Spinal Motions Exercise: Arch - Curl Spiral Shifting the ribcage Sideways Arch Spiral with curl over Wave forward NEW: Wave reverse ADD: for all exercises narrowing of the pelvis Position: Sitting on a chair Or with UPPER straps around the pole, pole around the midback" "Movement: Step 1: Apply narrowing of the pelvis: 4 repetitions of each movement: arch & curl with open close of legs, shifting the ribcage with push and pull of legs, spiraling twist with contrast of opposite leg, wave forward and reverse. Step 2: Repeat the entire sequence 2 to 3 times Step 3: introduce new exercise: Wave reverse Narrow the pelvis + elevate the spine in the center - curl the spine with reaching up and over into curl - diving and scoop forward - scoop the head to initiate the arch - arching up into balanced arch - elevate the spine into upright; Attention: Corresponding engagement of the legs with each spinal motion; Initiate each movement by elevation of the spine + narrowing of the pelvis; keep the narrowing of the pelvis throughout the movement in nuances; Hands on: perform hands on without interrupting the movement and flow; add: hands on to support the narrowing of the pelvis; For the reverse wave: Support the curl - ribcage scoop grip; Support the arch - head thoracic scoop; Support the elevation - guide the head into upright; To check on the curl: "shoulder dimples down" Breathing: Inhale nose, exhale mouth: double breath; wave: cleansing breath;" "Series: ARCH & CURL SERIES Preparation with the handle unit Exercise: NEW: Arch & Curl: introverted 4 steps dissected Position: straddle, facing the handle unit" "Movement: 4 steps: start in high V position of the handles and arch of the spine - curl back (1) - into upright spine position (2) - spiral the arms and initiate arch (3) - move into high V position of handles (4); as described below Attention: 4 clear positions of the handles corresponding to 4 positions of the spine; find position arms, position of body, position of legs, according to the individual range of motion; Hands on: Step 1: teacher shows the movement in 4 steps; introduce the position of the handles + corresponding position of the spine; Step 2: student moves + teacher applies hands on as described below; Set 1: standard; set 2: synchronize the movement of the legs + use narrowing to elevate the spine; set 3 : hands on for the legs;"

| Series: GYROKINESIS ${ }^{\circledR}$ : Spinal Motions Exercise: Arch - Curl Spiral Shifting the ribcage Sideways Arch Spiral with curl over Wave forward NEW: Wave reverse ADD: for all exercises narrowing of the pelvis Position: Sitting on a chair Or with UPPER straps around the pole, pole around the midback | Movement: Step 1: Apply narrowing of the pelvis: 4 repetitions of each movement: arch & curl with open close of legs, shifting the ribcage with push and pull of legs, spiraling twist with contrast of opposite leg, wave forward and reverse. Step 2: Repeat the entire sequence 2 to 3 times Step 3: introduce new exercise: Wave reverse Narrow the pelvis + elevate the spine in the center - curl the spine with reaching up and over into curl - diving and scoop forward - scoop the head to initiate the arch - arching up into balanced arch - elevate the spine into upright; Attention: Corresponding engagement of the legs with each spinal motion; Initiate each movement by elevation of the spine + narrowing of the pelvis; keep the narrowing of the pelvis throughout the movement in nuances; Hands on: perform hands on without interrupting the movement and flow; add: hands on to support the narrowing of the pelvis; For the reverse wave: Support the curl - ribcage scoop grip; Support the arch - head thoracic scoop; Support the elevation - guide the head into upright; To check on the curl: "shoulder dimples down" Breathing: Inhale nose, exhale mouth: double breath; wave: cleansing breath; | | :--- | :--- | | Series: ARCH & CURL SERIES Preparation with the handle unit Exercise: NEW: Arch & Curl: introverted 4 steps dissected Position: straddle, facing the handle unit | Movement: 4 steps: start in high V position of the handles and arch of the spine - curl back (1) - into upright spine position (2) - spiral the arms and initiate arch (3) - move into high V position of handles (4); as described below Attention: 4 clear positions of the handles corresponding to 4 positions of the spine; find position arms, position of body, position of legs, according to the individual range of motion; Hands on: Step 1: teacher shows the movement in 4 steps; introduce the position of the handles + corresponding position of the spine; Step 2: student moves + teacher applies hands on as described below; Set 1: standard; set 2: synchronize the movement of the legs + use narrowing to elevate the spine; set 3 : hands on for the legs; |

呼吸：在 4 步分解中：舒适呼吸，对于连续运动：净化呼吸

Breathing:

In 4 steps dissected: breathe in comfort, for the continuous movements: cleansing breath

Handle position 把手位置

Movement / position of the spine
脊柱的移动/位置

Hands on 手握住

Start in position 4 = high V position of the handle
从位置 4 开始 = 手柄的高 V 位置

Arch 拱起

Check on the position for range of motion: ask the students to lift the hands off the handles and keep the arch position.
检查活动范围的位置：要求学生将手从手柄上抬起并保持拱形位置

Position 1: handles are both in the center
位置 1：手柄都在中心

Balanced curl 平衡卷曲

支撑脊柱：肋骨凹陷或髂骨凹陷支撑腿部：手掌放在大转子处，方向：挤压并向前推腿。

Support spine: Ribcage scoop or ilium scoop

Support the legs: palms placed on the greater trochanter, direction: squeeze and push the leg forward.

Position 2: handles are passing the "angle of resistance" for easy spiraling arms
位置 2：手柄通过"阻力角"以便轻松旋转手臂

Upright and elevated spine; look forward; elbows opened and reaching to the side; narrow the pelvis while elevating the spine;
直立并抬高脊柱；向前看；肘部打开并向侧面伸展；抬高脊柱时缩小骨盆；

Place the handles in the correct position Extra pull on the elbows for the opening sideways
将把手放在正确位置手肘向外侧打开时稍加用力

Position 3: for spiraling the arms
位置 3：手臂旋转

Initiate the balanced arch position; slightly looking up; arms extended with spiinaling quality
开始平衡拱形姿势略微抬头手臂伸展并带有旋转质感

Brushing the arms in spiraling pattern
以旋转模式刷动手臂

Position 4: handles in high V position
位置 4：高 V 位的手柄

Arch through the entire spine
贯穿整个脊柱的拱形

Head - thoracic scoop
头部 - 胸部勺形

In transition from arch in high V to curl: use a pillow on top of the upper arms to initiate the movement from the spine with the arms following with delay;
从高 V 位的拱形过渡到卷曲：在手臂上方使用枕头来启动从脊柱发起的动作，手臂随后延迟跟随

ARCH & CURL SERIES 弓形与卷曲系列	Movement: perfect the movement in 4 steps 动作：在 4 个步骤中完善动作
Preparation with the handle unit 使用把手单元准备	Attention: move in the comfort zone, slow movement, same 4 steps like in Arch & Curl introverted; 注意：在舒适区内移动，缓慢动作，与 Arch & Curl 内向介绍中的 4 个步骤相同；
Exercise: 练习：	Hands on: same as in Arch & Curl introverted 手部操作：与 Arch & Curl 内向介绍中相同
REPEAT: 重复：	Support the legs: opening in arch and "closing" in curl 支撑腿部：弓步时打开，卷腹时"闭合"
4 steps dissected 分解为 4 个步骤	Support the curl position: one hand on top of the shoulder of the student, one hand scooping the opposite side of the ribcage; 支撑卷腹姿势：一只手放在学生的肩上，另一只手托住肋骨的另一侧；
handle unit 处理单元	2014: Support the curl with cross over position: one hand supporting the scooping connection of the ribcage + forearm of the other arm placed midway of the scapulae to support the curl over (identical with cross over position with wingmaster / pole) 2014 年：用交叉位置支撑卷腹：一只手支撑肋骨的托举连接处，另一只手的前臂放在肩胛骨中间位置，以支撑卷腹（与 wingmaster/杆的交叉位置相同）

呼吸：分 4 步：舒适地吸气；对于连续动作：清洁呼吸

Breathing:

In 4 steps: breathe in comfort; for the continuous movements: cleansing breath

系列：腘绳肌系列训练：地面准备重复：双腿泵单腿泵像海豚一样向前单腿前摆自行车小型自行车有节奏地添加：交替单腿泵，连续连接所有动作姿势：仰卧在凳子上，背对塔，脚部在上方的绑带

Series:

HAMSTRINGS Series

Exercise:

Preparation on the floor REPEAT:

Double leg pump

Single leg pump

Dolphin forward

Single leg bicycle forward

Small Bicycles in rhythm

ADD:

Single leg pump alternating, continuous

connect all movements

Position:

Lying on the bench on the back, facing away from the tower, upper straps on the feet

动作：地面准备：颤抖：允许肘部姿势；揉捏：解释伸展和揉捏的区别；老师将手掌放在地上，让学生用脚底触摸手掌；单腿泵交替：8-8-4-4-单腿-持续；注意：完善动作：更大活动范围，更多节奏，更快速度的腿部揉捏：腿部揉捏的动作回响

=

完成动作+创造回响；回响也体现在呼吸中；水压节奏；手触：应用：胫骨勺、股骨勺观察动作，手触不中断流动，老师与客户一起呼吸；呼吸：吸气鼻子-呼气嘴巴如果可能进行自行车：吸气鼻子-呼气鼻子

=

嗅吸呼吸

Movement:

Prep on the floor: shivering: allow the position on the elbows; kneading: explain the difference between stretching and kneading; teacher places palms and asks the students to touch the palms with the soles of the feet;

Single leg pump alternating: 8-8-4-4-singles-continues;

Attention:

perfecting the movement: more range of motion, more rhythm, more speed kneading of the legs: echo of the movement for the kneading of the legs

=

finishing the movement + create an echo;

echo reflects as well in the breathing; hydraulic rhythm;

Hands on:

Apply : shinbone scoop, thigh bone scoop

Observation of the movements, hands on with no interruption of the flow, teacher breathes together with the client;

Breathing:

inhale nose -exhale mouth

If possible for bicycles: inhale nose- exhale nose

=

sniffing breath

系列：上肢系列练习：重复乌龟组合-3 计内的流畅动作位置：坐在长凳上呈剪刀腿姿势，面向塔，上肢带在手中

Series:

UPPER BODY Series

Exercise:

REPEAT

Turtle combination

- Fluid movement in counts of 3

Position:

Sitting on the bench in straddle, facing the tower, upper straps in the hands

运动：持续不断，无停止；注意力：注重运动中的揉捏质量，保持连贯性，无中断；每个运动以 3 个计数为旋律节奏；手部支撑：选择运动中的一个或两个特定方面进行支撑；专注于骨盆位置的收窄；呼吸：每个姿势配合一次呼气；呼吸具有液压质感；

Movement: continuous with no stopping;

Attention: kneading quality of the movement with continuum and no interruption; each movement in counts of 3 for the melody of the movement;

Hands on:

Choose one or two specific aspects of the movement for support;

Focus on the narrowing of the pelvis position;

Breathing: 1 exhalation with each position; hydraulic quality of the breath;

| | Breathing: In 4 steps: breathe in comfort; for the continuous movements: cleansing breath | | :--- | :--- | | Series: HAMSTRINGS Series Exercise: Preparation on the floor REPEAT: Double leg pump Single leg pump Dolphin forward Single leg bicycle forward Small Bicycles in rhythm ADD: Single leg pump alternating, continuous connect all movements Position: Lying on the bench on the back, facing away from the tower, upper straps on the feet | Movement: Prep on the floor: shivering: allow the position on the elbows; kneading: explain the difference between stretching and kneading; teacher places palms and asks the students to touch the palms with the soles of the feet; Single leg pump alternating: 8-8-4-4-singles-continues; Attention: perfecting the movement: more range of motion, more rhythm, more speed kneading of the legs: echo of the movement for the kneading of the legs $=$ finishing the movement + create an echo; echo reflects as well in the breathing; hydraulic rhythm; Hands on: Apply : shinbone scoop, thigh bone scoop Observation of the movements, hands on with no interruption of the flow, teacher breathes together with the client; Breathing: inhale nose -exhale mouth If possible for bicycles: inhale nose- exhale nose $=$ sniffing breath | | Series: UPPER BODY Series Exercise: REPEAT Turtle combination - Fluid movement in counts of 3 Position: Sitting on the bench in straddle, facing the tower, upper straps in the hands | Movement: continuous with no stopping; Attention: kneading quality of the movement with continuum and no interruption; each movement in counts of 3 for the melody of the movement; Hands on: Choose one or two specific aspects of the movement for support; Focus on the narrowing of the pelvis position; Breathing: 1 exhalation with each position; hydraulic quality of the breath; |

Series: 系列：

Movement: 动作：

LEGWORK Series 腿部运动系列

抬腿：32 次；画圈：8-8 次；第一组：干净利落，细节清晰；第二组：配合坐姿腿部练习

Leg lifts: 32 repetitions; circles: 8-8repetitions; set 1: clean, clear with details; set 2: with

Seated Leg work

rhythm and a bit faster;
节奏稍快；

练习：重复：抬腿至伸展圆圈，双向 Position：脚部系上上绑带，坐在凳子上，面向塔

Exercise: REPEAT:

Leg lifts into extension circles, both directions

Position:

UPPER straps on the feet, sitting on the bench, facing the tower

注意力：所有运动：节奏与流畅；圆圈：双脚尽可能贴近地面。手部支撑：教师支持序列的节奏：与学员同步呼吸，计数/口述，随客户移动；呼吸：无需特别关注，最终：鼻孔吸气-嘴巴呼气：配合每一步/腿部伸展 Notes：为支撑凳子上的姿势：将“腰带”缠绕在学员的骨盆和凳面。

Attention:

For all movements: rhythm and flow ;

Circles: keep the feet as close to the floor as possible.

Hands on:

Teacher supports the rhythm of the sequence: breathing with the student, counting/verbalizing, moving with the client;

Breathing: no special attention, eventually: inhale nose- exhale mouth: with each "step" / extension of the leg

Notes: for support of the position on the bench: wrap a "belt" around the pelvis of the student and the bench top.

系列：腹部系列练习：地面准备新：简易卷腹姿势：仰卧在凳子上，面向塔，上臂系上上带

Series:

ABDOMINAL Series

Exercise:

Preparation on the floor NEW:

Simple curl ups

Positionii:

Lying on the back on the bench, facing the tower, upper straps on upper arms

动作：简单卷腹：从起始姿势：双腿弯曲成 90 度，“夹紧内腿”，脚部吸紧，卷曲脊柱并看向膝盖上方客户姿势：手指交叠，小指勾住后脑勺；双肘在整个动作中保持张开；双腿弯曲：选择膝盖角度，使骨盆保持平坦在凳面上 + 坐骨向前延伸；夹紧内腿，双腿间夹枕头；脚部吸紧 + 从脚部发力；不要压头 + 保持颈部修长；在卷腹时：看向膝盖上方对于限制较多的客户：双手握上横带，手臂在缆线中伸展，随着脊柱卷曲；注意：卷曲时脊柱要拉长，连接肋骨重点放在背部拉长 + 与吸气同步；整个动作中保持双肘张开（特殊交叉手姿势，如 Gyrokinesis 中的姿势）手部指导：第一步：坐在椅子上：示范背部拉长，进入卷曲姿势；图像：围绕从太阳神经丛连接的圆圈 + 围绕头部：保持形状绕圈而行；强调身体后侧的伸展重要性；第二步：对于地面序列：完成第一组动作以驯虎结束；完成第二组动作以四肢倒立结束；第三步：手扶，侧立或站在学生身后支持卷曲的启动：用掌心软化胸骨+后侧伸展：将肩胛骨向下压+用掌心在客户肩胛骨之间刷动；

Movement:

Simple curl ups: from starting position: legs bent in 90 degree, "squeeze the inner thighs", suction of the feet, curl up the spine and look over the knees

Positioning of the client: interlaced fingers with the little finger hooked up to the occiput; elbows spread open throughout the entire movement; legs bent: choose the angle of the knee in such a way that the pelvis can stay flat on the bench top + sit bones reaching forward; squeeze the inner thighs, using a pillow between the legs; suction of the feet + push from the feet;

Do NOT press the head + keep the neck long;

In the curi up: look over the knecs

For more restricted clients: upper straps in the hands, arms extended in the cable line as the spine curls up;

Attention:

Elongate the spine while curling up, connecting the ribcage

Focus on the elongation of the back side + synchronize with squeezing breath;

Keep elbows open throughout the movement (special clasped hands as in Gyrokinesis) Hands on:

Step 1: Sitting on a chair: demonstrate the elongation of the back side in order to go into a curl position; image: going around a circle that is attached from the solar plexus + around the head: keep the shape of the circle and go around; emphasize the importance of the elongation of the backside of the body;

Step 2: For the floor sequence:

Finish one set with taming of the tiger; finish the second set with standing on all 4's upside down;

Step 3: hands on, standing sideways or behind the student

Support the initiation of the curling up: softening the sternum with the palms + elongation of the backside: press shoulder dimple down+ brushing with the palm between the shoulder blade of the client;

"Exercise: REPEAT: Leg lifts into extension circles, both directions Position: UPPER straps on the feet, sitting on the bench, facing the tower" "Attention: For all movements: rhythm and flow ; Circles: keep the feet as close to the floor as possible. Hands on: Teacher supports the rhythm of the sequence: breathing with the student, counting/verbalizing, moving with the client; Breathing: no special attention, eventually: inhale nose- exhale mouth: with each "step" / extension of the leg Notes: for support of the position on the bench: wrap a "belt" around the pelvis of the student and the bench top." "Series: ABDOMINAL Series Exercise: Preparation on the floor NEW: Simple curl ups Positionii: Lying on the back on the bench, facing the tower, upper straps on upper arms" "Movement: Simple curl ups: from starting position: legs bent in 90 degree, "squeeze the inner thighs", suction of the feet, curl up the spine and look over the knees Positioning of the client: interlaced fingers with the little finger hooked up to the occiput; elbows spread open throughout the entire movement; legs bent: choose the angle of the knee in such a way that the pelvis can stay flat on the bench top + sit bones reaching forward; squeeze the inner thighs, using a pillow between the legs; suction of the feet + push from the feet; Do NOT press the head + keep the neck long; In the curi up: look over the knecs For more restricted clients: upper straps in the hands, arms extended in the cable line as the spine curls up; Attention: Elongate the spine while curling up, connecting the ribcage Focus on the elongation of the back side + synchronize with squeezing breath; Keep elbows open throughout the movement (special clasped hands as in Gyrokinesis) Hands on: Step 1: Sitting on a chair: demonstrate the elongation of the back side in order to go into a curl position; image: going around a circle that is attached from the solar plexus + around the head: keep the shape of the circle and go around; emphasize the importance of the elongation of the backside of the body; Step 2: For the floor sequence: Finish one set with taming of the tiger; finish the second set with standing on all 4's upside down; Step 3: hands on, standing sideways or behind the student Support the initiation of the curling up: softening the sternum with the palms + elongation of the backside: press shoulder dimple down+ brushing with the palm between the shoulder blade of the client;"

| Exercise: REPEAT: Leg lifts into extension circles, both directions Position: UPPER straps on the feet, sitting on the bench, facing the tower | Attention: For all movements: rhythm and flow ; Circles: keep the feet as close to the floor as possible. Hands on: Teacher supports the rhythm of the sequence: breathing with the student, counting/verbalizing, moving with the client; Breathing: no special attention, eventually: inhale nose- exhale mouth: with each "step" / extension of the leg Notes: for support of the position on the bench: wrap a "belt" around the pelvis of the student and the bench top. | | :--- | :--- | | Series: ABDOMINAL Series Exercise: Preparation on the floor NEW: Simple curl ups Positionii: Lying on the back on the bench, facing the tower, upper straps on upper arms | Movement: Simple curl ups: from starting position: legs bent in 90 degree, "squeeze the inner thighs", suction of the feet, curl up the spine and look over the knees Positioning of the client: interlaced fingers with the little finger hooked up to the occiput; elbows spread open throughout the entire movement; legs bent: choose the angle of the knee in such a way that the pelvis can stay flat on the bench top + sit bones reaching forward; squeeze the inner thighs, using a pillow between the legs; suction of the feet + push from the feet; Do NOT press the head + keep the neck long; In the curi up: look over the knecs For more restricted clients: upper straps in the hands, arms extended in the cable line as the spine curls up; Attention: Elongate the spine while curling up, connecting the ribcage Focus on the elongation of the back side + synchronize with squeezing breath; Keep elbows open throughout the movement (special clasped hands as in Gyrokinesis) Hands on: Step 1: Sitting on a chair: demonstrate the elongation of the back side in order to go into a curl position; image: going around a circle that is attached from the solar plexus + around the head: keep the shape of the circle and go around; emphasize the importance of the elongation of the backside of the body; Step 2: For the floor sequence: Finish one set with taming of the tiger; finish the second set with standing on all 4's upside down; Step 3: hands on, standing sideways or behind the student Support the initiation of the curling up: softening the sternum with the palms + elongation of the backside: press shoulder dimple down+ brushing with the palm between the shoulder blade of the client; |

支持卷曲：肋骨摇篮式握法支持；支持向下滚动：肋骨摇篮式握法，沿脊柱刷动呼吸：向上滚动时挤压呼吸+向下滚动时挤压呼吸

=

双重挤压呼吸；挤压呼吸间短促吸气；

Support the curl up: cradle grip for the ribcage

Support the rolling down: cradle grip for the ribcage, brushing along the spine

Breathing: Squeezing breath for rolling up + squeezing breath to roll down

=

double squeezing breath; short inhalation between the squeezing breath;

系列：上身展开练习：重复：肩部活动：额状面矢状面向上画圈：手臂姿势：新姿势：坐姿分腿，带靠背，上臂套上上臂带

Series:

UPPER BODY OPENINGS

Exercise:

REPEAT:

Shoulder Mobilization:

Frontal plane

Sagittal plane

Overhead circles: arms

Position:

NEW:

Sitting in straddle, with back support, upper straps around the upper arms

动作：靠背支撑定位：将靠背边缘对准肩胛骨脊柱。注意：同前；手部操作：教师坐在学生前面：教师与客户同步移动；呼吸：无需特别关注；教师-客户共同呼吸：鼻吸-口呼

Movement:

Positioning of the back support: align the edge of the back support to the spine of the scapulae.

Attention:

Same as before;

Hands on:

Teacher is sitting in front of the student: teacher moves together with the client;

Breathing: no special attention; teacher - client breathe together: inhale nose- exhale mouth

系列：放松练习：增加：旋转姿势：站立

Series:

UNWINDING

Exercise:

ADD:

Twirling

Position:

In standing

动作：旋转速度加快，变换方向；迷你系列：旋转与方向变换-前倾后仰平衡步-左右摇摆步-8 字行走-双腿并拢站立：自我调整；注意：脚部吸力/真空；无需用"眼睛"引导；呼吸：每一步持续进行；备注：客户的家庭作业；

Movement: turning faster, change directions;

Mini series:

Twirling with change of directions - balancing steps with rocking forward and back, side to side,- walk in figure 8's - standing with legs together: center yourself;

Attention: suction/vacuum of the feet; no spotting with the "eyes"

Breathing: with each step continuous;

Note: HOMEWORK for the client;

系列：拱形与卷曲：新增：杆子围绕中背部或置于肩胛骨上方准备练习：拱形-卷曲螺旋式胸骨侧移拱形螺旋卷曲波浪式前推后拉姿势：分腿式，面对滑轮塔，持杆子和上绑带

Series:

ARCH & CURL:

NEW:

Preparation with the pole around the MIDBACK or ON TOP OF THE SCAPULAE

Exercise:

Arch - Curl

Spiral

Shifting the ribcage

Sideways Arch

Spiral with curl over

Wave forward and reverse

Position:

Straddle, facing the pulley tower with pole and UPPER STRAPS

动作：用杆子绕在背部中部，上带绕在杆子上：将手臂绕在杆子上，杆子在肘部褶皱中；杆子放在肩胛骨上：将杆子放在肩胛骨脊柱上，绕手臂，手掌放在杆子上；小指压在杆子上；手掌打开，略微朝向地面；注意：所有动作一般要求：收窄骨盆，腿部用力，连接肋骨。手部位置：一般：支撑总是在特别关注的地方；1. 弓形：头胸支撑，卷曲：连接肋骨；2. 螺旋：敲击头部或连接肋骨或对腿；3. 转动肋骨：引导杆子左右移动，头部对准内耳周围接触；一只手拉或推杆子-另一只手舀内耳；中度转动+坐骨必须与凳子顶部接触。4. 侧向弓形：引导杆子从中度转动进入侧向弓形；5. 带交叉的螺旋：中度弓形，头胸支撑，卷曲，连接肋骨；6. 波浪：带有头部支撑的拱形，卷曲时连接肋骨呼吸：无需特别关注，跟随客户的呼吸

Movement:

With pole around mid- back and upper straps around pole: wrap the arms around the pole with pole in crease of elbow;

With pole on top of the scapulae: place the pole on top of the spine of the scapulae, wrap the arms around with palms placed on top of the pole; little finger pressing down on pole; palms opened and slightly facing the floor;

Attention:

In general for all movements:

Narrow the pelvis, engagement of the legs, connecting the ribcage.

Hands on:

In general: support always where the special attention is;

1. Arch: head-thoracic support, Curl: connecting the ribcage

2. spiral: tap the head or connecting the ribcage or opposition the leg

3. shifting the ribcage: guide the pole side to side, opposition of head with touch around inner ear; 1 hand pulling or pushing the pole- 1 hand scooping the inner ear; MODERATE shift + sitbones have to stay in touch with the bench top.

4. sideways arch : guide the pole from MODERATE shift into sideways arch

5. spiral with cross over: MODERATE arch with head-thoracic support, curl with connecting the ribcage

6. wave: arch with head thoracic support, curl with connecting the ribcage

Breathing: no special attention, breath with the client

系列：拱形与卷曲系列准备：使用把手单元练习：新：拱形与卷曲：外向型分解流动动作位置：分腿式，面向把手单元

Series:

ARCH & CURL SERIES

Preparation with the handle unit

Exercise:

NEW:

Arch &Curl: extroverted dissected

fluid movement

Position: straddle, facing the handle unit

动作：4 步：起始直立姿势 - 手臂旋转并启动拱形（1） - 拱形进入把手的高 V 位置（2）- 收回并卷回把手的低 V 位置（3）- 通过脊柱提升返回直立姿势（4）注意：所有 4 个把手的分解位置与脊柱的运动同步；流畅动作，不丢失把手的 4 个位置的细节；手部接触：第 1 步：教师展示 4 步动作；介绍把手的姿势+相应的脊柱位置；第 2 步：学生运动+教师按以下方式施加手部接触；呼吸：连续动作：净化呼吸

Movement:

4 steps: start upright position - spiral the arms and initiate the arch (1) - arch into high V position of handles (2)- retract and curl back into low V position of the handles (3)- return with elevation of spine to upright position (4)

Attention:

All 4 dissected positions of the handles synchronized with movement of the spine; fluid movement without loosing the details of the 4 positions of the handles;

Hands on:

Step 1: teacher shows the movement in 4 steps; introduce the position of the handles + corresponding position of the spine;

Step 2: student moves + teacher applies hands on as described below;

Breathing:

Continuous movements: cleansing breath

Handlle position 把手位置

Movement / position of the spine
动作/脊柱的位置

"Series: ARCH & CURL: NEW: Preparation with the pole around the MIDBACK or ON TOP OF THE SCAPULAE Exercise: Arch - Curl Spiral Shifting the ribcage Sideways Arch Spiral with curl over Wave forward and reverse Position: Straddle, facing the pulley tower with pole and UPPER STRAPS" "Movement: With pole around mid- back and upper straps around pole: wrap the arms around the pole with pole in crease of elbow; With pole on top of the scapulae: place the pole on top of the spine of the scapulae, wrap the arms around with palms placed on top of the pole; little finger pressing down on pole; palms opened and slightly facing the floor; Attention: In general for all movements: Narrow the pelvis, engagement of the legs, connecting the ribcage. Hands on: In general: support always where the special attention is; 1. Arch: head-thoracic support, Curl: connecting the ribcage 2. spiral: tap the head or connecting the ribcage or opposition the leg 3. shifting the ribcage: guide the pole side to side, opposition of head with touch around inner ear; 1 hand pulling or pushing the pole- 1 hand scooping the inner ear; MODERATE shift + sitbones have to stay in touch with the bench top. 4. sideways arch : guide the pole from MODERATE shift into sideways arch 5. spiral with cross over: MODERATE arch with head-thoracic support, curl with connecting the ribcage 6. wave: arch with head thoracic support, curl with connecting the ribcage Breathing: no special attention, breath with the client" "Series: ARCH & CURL SERIES Preparation with the handle unit Exercise: NEW: Arch &Curl: extroverted dissected fluid movement Position: straddle, facing the handle unit" "Movement: 4 steps: start upright position - spiral the arms and initiate the arch (1) - arch into high V position of handles (2)- retract and curl back into low V position of the handles (3)- return with elevation of spine to upright position (4) Attention: All 4 dissected positions of the handles synchronized with movement of the spine; fluid movement without loosing the details of the 4 positions of the handles; Hands on: Step 1: teacher shows the movement in 4 steps; introduce the position of the handles + corresponding position of the spine; Step 2: student moves + teacher applies hands on as described below; Breathing: Continuous movements: cleansing breath" Handlle position Movement / position of the spine

| Series: ARCH & CURL: NEW: Preparation with the pole around the MIDBACK or ON TOP OF THE SCAPULAE Exercise: Arch - Curl Spiral Shifting the ribcage Sideways Arch Spiral with curl over Wave forward and reverse Position: Straddle, facing the pulley tower with pole and UPPER STRAPS | Movement: With pole around mid- back and upper straps around pole: wrap the arms around the pole with pole in crease of elbow; With pole on top of the scapulae: place the pole on top of the spine of the scapulae, wrap the arms around with palms placed on top of the pole; little finger pressing down on pole; palms opened and slightly facing the floor; Attention: In general for all movements: Narrow the pelvis, engagement of the legs, connecting the ribcage. Hands on: In general: support always where the special attention is; 1. Arch: head-thoracic support, Curl: connecting the ribcage 2. spiral: tap the head or connecting the ribcage or opposition the leg 3. shifting the ribcage: guide the pole side to side, opposition of head with touch around inner ear; 1 hand pulling or pushing the pole- 1 hand scooping the inner ear; MODERATE shift + sitbones have to stay in touch with the bench top. 4. sideways arch : guide the pole from MODERATE shift into sideways arch 5. spiral with cross over: MODERATE arch with head-thoracic support, curl with connecting the ribcage 6. wave: arch with head thoracic support, curl with connecting the ribcage Breathing: no special attention, breath with the client | | :--- | :--- | | Series: ARCH & CURL SERIES Preparation with the handle unit Exercise: NEW: Arch &Curl: extroverted dissected fluid movement Position: straddle, facing the handle unit | Movement: 4 steps: start upright position - spiral the arms and initiate the arch (1) - arch into high V position of handles (2)- retract and curl back into low V position of the handles (3)- return with elevation of spine to upright position (4) Attention: All 4 dissected positions of the handles synchronized with movement of the spine; fluid movement without loosing the details of the 4 positions of the handles; Hands on: Step 1: teacher shows the movement in 4 steps; introduce the position of the handles + corresponding position of the spine; Step 2: student moves + teacher applies hands on as described below; Breathing: Continuous movements: cleansing breath | | Handlle position | Movement / position of the spine |

Start in position 4 = handles are passing the "angle of resistance" for easy spiraling arms 从位置 4 开始 = 把手正通过"阻力角"以便轻松旋转手臂	Upright, elevated spine, looking forward 直立，脊柱抬高，向前看	Check on the position 检查位置
Position 1: spiraling arms to initiate the arch 位置 1：旋转手臂以启动拱形	Spiraling the arms into extension; balanced arch position; looking diagonal up 手臂旋转伸展；平衡拱形姿势；斜向上看	Brushing the arms into spiraling 手臂旋转刷动
Position 2: high V position of the handles 位置 2：手柄的高 V 姿势	Arch through the entire spine; look diagonal upwards 整个脊柱拱形；斜向上看	Head thoracic scoop 胸椎铲
Position 3: low V position of the handles 位置 3：手柄的低 V 位置	Balanced curl position 平衡弯举位置	Ribcage scoop or ilium scoop 肋骨铲或髂骨铲
Position 4: handles are passing the "angle of resistance" for easy spiraling arms 位置 4：把手正通过"阻力角"，便于旋转手臂	Upright elevated spine 直立抬高脊柱	Place the handles by guiding the arms Extra pull on the elbows to the side 将把手引导手臂，肘部向侧面额外用力

系列：腘绳肌，练习：地面准备重复：单腿泵连续海豚向前小自行车有节奏，屈点新：从小自行车到大自行车重复：连接肋骨骨盆变窄位置：平躺至长凳边缘

Series:

HAMSTRINGS,

Exercise:

Preparation on the floor

REPEAT:

Single leg pump continuous

Dolphin forward

Small Bicycles in rhythm, flex-point

NEW:

From small to large bicycles

REPEAT:

Connecting the ribcage

Narrowing of pelvis

Position:

Lying down all the way to the edge of the bench

动作：沿着长凳边缘躺下；开始时手臂处于"举过头顶"姿势，抓住长凳：确保手臂处于长姿势，手指放松以抓握/猴爪式）；连接肋骨-手臂返回身体两侧时保持这种感觉：调整躯干在长凳上的位置：意图-完全伸展脊柱，无压缩！第一步：手臂处于举过头顶姿势，肘部向上拉+向后对角线，对比：肩膀下沉+连接肋骨下降+伸展颈椎；第二步：骨盆变窄：挤压+在"腰带区域"变窄处伸展，用坐骨向前伸展而不倾斜骨盆，创造"漂浮骨盆"；应用于手臂靠近身体的所有动作。注意：同步连接肋骨+坐骨伸展，骨盆变窄；对于大自行车：如果可能，用在海豚前进中学到的"波动质量"来延迟腿部动作。手把手：支撑肋骨连接：用手掌引导最后几根肋骨支撑收窄：挤压+拉/推大转子（从身体延伸而下的转子）支撑坐骨：触摸坐骨并指导向外伸展远离身体；呼吸：无需特别关注

Movement:

lie all the way to the edge of the bench; start with the arms in "overhead position" holding on to the bench: make sure arms have a long position with loose fingers for the grip / monkey grip); connecting the ribcage- maintain that feeling as the arms return next to the body:

arrange the position of the trunk on the bench: intention - fully elongated spine with no compression!

Step 1: arms in overhead position with elbows pulling upwards + diagonal backwards, contrast: shoulders down + connecting the ribcage descending + elongate the cervical spine;

Step 2: narrowing of the pelvis: squeeze + reach out in "belt area" of the narrowing, reach forward with the sit bones without tilting the pelvis, creating a "floating pelvis";

Apply to all movements with the arms next to the body.

Attention:

synchronize connecting the ribcage + reaching with the sitbones, narrowing of the pelvis; for the large bicycles: if possible implement the delay of the leg with the "waving quality" as learned in the dolphin forward.

Hands on:

Support the connection of the ribcage: guiding the last ribs with the palms

Support the narrowing: squeeze + pull/push above the greater trochanter (trochanter descending from the body)

Support the sit bones: touch the sit bones and instruct to reach out and away from the body; Breathing:

no special attention

系列：上身系列练习：按照第 5 步重复

Series:

UPPER BODY Series

Exercise:

REPEAT as in step 5

动作：手臂延伸至缆绳线加上下背部卷曲 - 坐直并收窄骨盆-乌龟姿势-坐直手臂伸展颈部拉长；注意：一个流畅的序列，节奏为：

1, 2, 3 - 1, 2, 3, - 1, 2, 3

，每个动作 3 拍；过渡阶段肘部柔软

Movement: extension of the arms into the cable line plus curl in the lower back - sit upright and narrow the pelvis- turtle position - sit upright with extended arms and elongated neck;

Attention: one fluid sequence with melody of:

1, 2, 3 - 1, 2, 3, - 1, 2, 3

, like 3 counts for each movement; soft elbows in transition phases

"Series: HAMSTRINGS, Exercise: Preparation on the floor REPEAT: Single leg pump continuous Dolphin forward Small Bicycles in rhythm, flex-point NEW: From small to large bicycles REPEAT: Connecting the ribcage Narrowing of pelvis Position: Lying down all the way to the edge of the bench" "Movement: lie all the way to the edge of the bench; start with the arms in "overhead position" holding on to the bench: make sure arms have a long position with loose fingers for the grip / monkey grip); connecting the ribcage- maintain that feeling as the arms return next to the body: arrange the position of the trunk on the bench: intention - fully elongated spine with no compression! Step 1: arms in overhead position with elbows pulling upwards + diagonal backwards, contrast: shoulders down + connecting the ribcage descending + elongate the cervical spine; Step 2: narrowing of the pelvis: squeeze + reach out in "belt area" of the narrowing, reach forward with the sit bones without tilting the pelvis, creating a "floating pelvis"; Apply to all movements with the arms next to the body. Attention: synchronize connecting the ribcage + reaching with the sitbones, narrowing of the pelvis; for the large bicycles: if possible implement the delay of the leg with the "waving quality" as learned in the dolphin forward. Hands on: Support the connection of the ribcage: guiding the last ribs with the palms Support the narrowing: squeeze + pull/push above the greater trochanter (trochanter descending from the body) Support the sit bones: touch the sit bones and instruct to reach out and away from the body; Breathing: no special attention" "Series: UPPER BODY Series Exercise: REPEAT as in step 5" "Movement: extension of the arms into the cable line plus curl in the lower back - sit upright and narrow the pelvis- turtle position - sit upright with extended arms and elongated neck; Attention: one fluid sequence with melody of: 1,2,3-1,2,3,-1,2,3, like 3 counts for each movement; soft elbows in transition phases"

| Series: HAMSTRINGS, Exercise: Preparation on the floor REPEAT: Single leg pump continuous Dolphin forward Small Bicycles in rhythm, flex-point NEW: From small to large bicycles REPEAT: Connecting the ribcage Narrowing of pelvis Position: Lying down all the way to the edge of the bench | Movement: lie all the way to the edge of the bench; start with the arms in "overhead position" holding on to the bench: make sure arms have a long position with loose fingers for the grip / monkey grip); connecting the ribcage- maintain that feeling as the arms return next to the body: arrange the position of the trunk on the bench: intention - fully elongated spine with no compression! Step 1: arms in overhead position with elbows pulling upwards + diagonal backwards, contrast: shoulders down + connecting the ribcage descending + elongate the cervical spine; Step 2: narrowing of the pelvis: squeeze + reach out in "belt area" of the narrowing, reach forward with the sit bones without tilting the pelvis, creating a "floating pelvis"; Apply to all movements with the arms next to the body. Attention: synchronize connecting the ribcage + reaching with the sitbones, narrowing of the pelvis; for the large bicycles: if possible implement the delay of the leg with the "waving quality" as learned in the dolphin forward. Hands on: Support the connection of the ribcage: guiding the last ribs with the palms Support the narrowing: squeeze + pull/push above the greater trochanter (trochanter descending from the body) Support the sit bones: touch the sit bones and instruct to reach out and away from the body; Breathing: no special attention | | :--- | :--- | | Series: UPPER BODY Series Exercise: REPEAT as in step 5 | Movement: extension of the arms into the cable line plus curl in the lower back - sit upright and narrow the pelvis- turtle position - sit upright with extended arms and elongated neck; Attention: one fluid sequence with melody of: $1,2,3-1,2,3,-1,2,3$, like 3 counts for each movement; soft elbows in transition phases |

乌龟组合：连续流畅的动作位置：坐在长凳上呈分腿姿势，面向塔，上绑带在手

Turtle combination:

Continuous and fluid movement

Position:

Sitting on the bench in straddle, facing the tower, upper straps in the hands

手把手：选择一个或两个动作的具体方面进行支撑；呼吸：每个姿势呼出一口气

Hands on:

Choose one or two specific aspects of the movement for support;

Breathing: 1 exhalation with each position

系列：LEGWORK 系列，坐姿腿部练习：重复步骤 5 中的动作，腿抬高进入伸展圆圈，双向位置：上绑带在脚上，坐在凳子上，面向塔

Series:

LEGWORK Series, Seated

Leg work

Exercise:

REPEAT as in step 5

Leg lifts into extension circles, both directions

Position:

UPPER straps on the feet, sitting on the bench, facing the tower

动作：如有必要：使用皮带将练习者固定在凳子上，同时使用缆绳；注意：所有动作：节奏和流畅；圆圈：尽可能让双脚靠近地面。手部操作：教师口头指导客户；呼吸：无需特别关注，最终：鼻子吸气-嘴巴呼气：随着每一步/腿的伸展

Movement: if necessary: use a belt to tie up the mover to the bench while using the cables;

Attention:

For all movements: rhythm and flow; circles: Keep the feet as close to the floor as possible.

Hands on:

Teacher verbally guides the client;

Breathing: no special attention, eventually: inhale nose- exhale mouth: with each "step" / extension of the leg

Series: 系列：

Movement: 动作：

ABDOMINAL Series 腹部系列

1. Curl ups into arch, legs bent:
1. 弯曲膝盖拱起，腹部收缩：

Fingers interlaced, hands supporting the cervical spine, little finger hooked up to the occiput:
手指交叠，手支撑颈椎，小指钩住后脑勺：

scooping out + arch position- balanced arch - coming back up into elevated spine - rolling back
挖出 + 弓形姿势- 平衡弓形 - 回到抬高脊柱 - 滚回

NEW: 新内容：

with curl, starting from the solar plexus - repeat 4 times
带卷曲，从太阳神经丛开始 - 重复 4 次

Curls up into Arch: legs bent, 4 times
卷曲成弓形：双腿弯曲，4 次

2. chest-pelvis lift, arms pressing down on the bench: from position lying on the bench on the back: lift the chest off the bench, followed by: lift the pelvis off the bench = chest pelvis lift
2. 胸骨骨盆提升，手臂压在垫子上：从仰卧在垫子上的姿势开始：抬起胸骨离开垫子，接着：抬起骨盆离开垫子 = 胸骨骨盆提升

Chest-pelvis lift, 4 times (small curl ups for release)
胸部骨盆提升，4 次（小卷腹用于放松）

姿势 - 缓慢释放并躺回平板：首先将胸部放下，然后是骨盆；步骤 1：学习手臂的刷动作注意：沿着钢索线用柔软的手肘向下刷；最终姿势与平板高度对齐：握住平板 + 向下压；

position - slowly release and lie back on bench: first bring the chest down, than the pelvis; Step 1: learn the brushing of the arms

Attention: brushing down along the cable line with soft elbows; final position is aligned to the height of the bench top: hold the bench + press down;

Position: 姿势：

Step 2: synchronize the brushing of the arms + lifting the sternum (= initiate the chest lift)
步骤 2：同步手臂的刷动作 + 提升胸骨 (= 启动胸部提升)

Lying on the back on the bench, facing the tower, upper straps around the upper arm
躺在平板上，面向塔，上臂套在上部带子上

Attention: direction of the sternum towards the nose in a semi circle
注意：胸骨向鼻子方向的半圆形

Step 3: synchronize the brushing of the arms + lifting the sternum + reach forward with the knees
步骤 3：同步手臂的刷动 + 抬起胸骨 + 双膝向前伸展

Intention: pelvis is pulled upwards = body is in a slope position
意图：骨盆向上拉动 = 身体处于倾斜位置

步骤 4：最终位置：将双膝向身体靠近 + 贴近 + 将胸骨抬高 + 围绕骶骨；步骤 5：小幅度向上卷曲至肾脏区域，在胸部骨盆抬起后启动下背部的放松。注意：仰卧起坐：头部/下巴与胸部的位置关系：保持空间开放；手放的位置：仰卧起坐时支撑仰卧起坐，站在学生身后或侧身面对学生：用摇篮式握法连接肋骨；支撑向下凹陷成拱形：手的 V 形握法，教师的手环绕学生的前臂，教师的肘部位于学生 V 形位置的肩胛骨之间；支撑向上抬起：相同的 V 形握法支撑；支撑向下滚动：摇篮式握法；胸部骨盆提升：第一步：学习手臂的刷洗动作注意：用柔软的肘部沿着缆线向下刷洗；最终位置与凳子的高度对齐：握住凳子+向下按压；第二步：同步手臂的刷洗动作+抬起胸骨（=启动胸部提升）注意：胸骨向鼻子方向呈半圆形；第三步：同步手臂的刷洗动作+抬起胸骨+膝盖向前伸展意图：骨盆向上拉动=身体呈倾斜位置；第四步：最终位置：将膝盖向身体靠近+更靠近+将胸骨抬高+环绕骶骨手放的位置：支撑膝盖的伸展：施加轻微牵引并检查倾斜位置支撑腿部的推动：对大腿骨施加轻微压力向身体方向支撑环绕骶骨：用手掌代替环绕动作支撑胸部提升：环绕肩胛骨+用胸骨呈半圆形向上 scoop 脊柱向鼻子方向；呼吸：挤压呼吸 1。 curl ups: 用挤压呼吸法，从拱形姿势中舀起：吸气，保持在拱形姿势：悬停呼吸，返回到高度：悬停呼吸，滚动下来：挤压呼吸；2. 向胸部骨盆提升移动

=

挤压呼吸 - 释放姿势并在平板上躺下 = 吸气

Step 4: final position: bring the knees towards the body + closer together + bring the sternum higher up + wrap around the sacrum;

Step 5: small curl up to kidney area to initiate a release in the lower back after the chest pelvis lift.

Attention:

Curl ups: relation of head / chin to the chest: keep the space open;

Hands on:

Curl ups:

support the curl, standing behind the student or sideways to the student: connecting the ribcage using the cradle grip;

support the scoop out into arch: V-grip of the hands and forearms, teacher hands around the forearm of student, teacher elbows between the shoulder blades of student in V-position; support the return into elevation: same V-grip

support the rolling down: cradle grip

Chest pelvis lift:

Step 1: learn the brushing of the arms

Attention: brushing down along the cable line with soft elbows; final position is aligned to the height of the bench top: hold the bench + press down;

Step 2: synchronize the brushing of the arms + lifting the sternum (= initiate the chest lift) Attention: direction of the sternum towards the nose in a semi circle;

Step 3: synchronize the brushing of the arms + lifting the sternum + reach forward with the knees

Intention: pelvis is pulled upwards = body is in a slope position;

Step 4: final position: bring the knees towards the body + closer together + bring the sternum higher up + wrap around the sacrum

Hands on:

Support the reaching out of the knees: give a slight traction and check on the slope position Support the pushing of the legs: slightly pressure on the thighbone towards the body Support the wrapping around the sacrum: use palms in the place of the wrapping action Support the chest lift: wrapping around the shoulder blades + scoop the spine upwards with sternum in a semi circle towards the nose;

Breathing: squeezing breath

1. curl ups: Curl with squeezing breath, scooping into arch: inhale, stay in arch: suspended breath, return to elevation: suspended breath, rolling down: squeezing breath; 2.moving into chest pelvis lift

=

squeezing breath - releasing the position and laying back on bench = inhale

Step 4: final position: bring the knees towards the body + closer together + bring the sternum higher up + wrap around the sacrum; Step 5: small curl up to kidney area to initiate a release in the lower back after the chest pelvis lift. Attention: Curl ups: relation of head / chin to the chest: keep the space open; Hands on: Curl ups: support the curl, standing behind the student or sideways to the student: connecting the ribcage using the cradle grip; support the scoop out into arch: V-grip of the hands and forearms, teacher hands around the forearm of student, teacher elbows between the shoulder blades of student in V-position; support the return into elevation: same V-grip support the rolling down: cradle grip Chest pelvis lift: Step 1: learn the brushing of the arms Attention: brushing down along the cable line with soft elbows; final position is aligned to the height of the bench top: hold the bench + press down; Step 2: synchronize the brushing of the arms + lifting the sternum (= initiate the chest lift) Attention: direction of the sternum towards the nose in a semi circle; Step 3: synchronize the brushing of the arms + lifting the sternum + reach forward with the knees Intention: pelvis is pulled upwards = body is in a slope position; Step 4: final position: bring the knees towards the body + closer together + bring the sternum higher up + wrap around the sacrum Hands on: Support the reaching out of the knees: give a slight traction and check on the slope position Support the pushing of the legs: slightly pressure on the thighbone towards the body Support the wrapping around the sacrum: use palms in the place of the wrapping action Support the chest lift: wrapping around the shoulder blades + scoop the spine upwards with sternum in a semi circle towards the nose; Breathing: squeezing breath 1. curl ups: Curl with squeezing breath, scooping into arch: inhale, stay in arch: suspended breath, return to elevation: suspended breath, rolling down: squeezing breath; 2.moving into chest pelvis lift = squeezing breath - releasing the position and laying back on bench = inhale

| Step 4: final position: bring the knees towards the body + closer together + bring the sternum higher up + wrap around the sacrum; | | :--- | | Step 5: small curl up to kidney area to initiate a release in the lower back after the chest pelvis lift. | | Attention: | | Curl ups: relation of head / chin to the chest: keep the space open; | | Hands on: | | Curl ups: | | support the curl, standing behind the student or sideways to the student: connecting the ribcage using the cradle grip; | | support the scoop out into arch: V-grip of the hands and forearms, teacher hands around the forearm of student, teacher elbows between the shoulder blades of student in V-position; support the return into elevation: same V-grip | | support the rolling down: cradle grip | | Chest pelvis lift: | | Step 1: learn the brushing of the arms | | Attention: brushing down along the cable line with soft elbows; final position is aligned to the height of the bench top: hold the bench + press down; | | Step 2: synchronize the brushing of the arms + lifting the sternum (= initiate the chest lift) Attention: direction of the sternum towards the nose in a semi circle; | | Step 3: synchronize the brushing of the arms + lifting the sternum + reach forward with the knees | | Intention: pelvis is pulled upwards = body is in a slope position; | | Step 4: final position: bring the knees towards the body + closer together + bring the sternum higher up + wrap around the sacrum | | Hands on: | | Support the reaching out of the knees: give a slight traction and check on the slope position Support the pushing of the legs: slightly pressure on the thighbone towards the body Support the wrapping around the sacrum: use palms in the place of the wrapping action Support the chest lift: wrapping around the shoulder blades + scoop the spine upwards with sternum in a semi circle towards the nose; | | Breathing: squeezing breath | | 1. curl ups: Curl with squeezing breath, scooping into arch: inhale, stay in arch: suspended breath, return to elevation: suspended breath, rolling down: squeezing breath; 2.moving into chest pelvis lift $=$ squeezing breath - releasing the position and laying back on bench = inhale |

Series: 系列：

Movement: 动作：

"Step 4: final position: bring the knees towards the body + closer together + bring the sternum higher up + wrap around the sacrum; Step 5: small curl up to kidney area to initiate a release in the lower back after the chest pelvis lift. Attention: Curl ups: relation of head / chin to the chest: keep the space open; Hands on: Curl ups: support the curl, standing behind the student or sideways to the student: connecting the ribcage using the cradle grip; support the scoop out into arch: V-grip of the hands and forearms, teacher hands around the forearm of student, teacher elbows between the shoulder blades of student in V-position; support the return into elevation: same V-grip support the rolling down: cradle grip Chest pelvis lift: Step 1: learn the brushing of the arms Attention: brushing down along the cable line with soft elbows; final position is aligned to the height of the bench top: hold the bench + press down; Step 2: synchronize the brushing of the arms + lifting the sternum (= initiate the chest lift) Attention: direction of the sternum towards the nose in a semi circle; Step 3: synchronize the brushing of the arms + lifting the sternum + reach forward with the knees Intention: pelvis is pulled upwards = body is in a slope position; Step 4: final position: bring the knees towards the body + closer together + bring the sternum higher up + wrap around the sacrum Hands on: Support the reaching out of the knees: give a slight traction and check on the slope position Support the pushing of the legs: slightly pressure on the thighbone towards the body Support the wrapping around the sacrum: use palms in the place of the wrapping action Support the chest lift: wrapping around the shoulder blades + scoop the spine upwards with sternum in a semi circle towards the nose; Breathing: squeezing breath 1. curl ups: Curl with squeezing breath, scooping into arch: inhale, stay in arch: suspended breath, return to elevation: suspended breath, rolling down: squeezing breath; 2.moving into chest pelvis lift = squeezing breath - releasing the position and laying back on bench = inhale" Series: Movement:

| | Step 4: final position: bring the knees towards the body + closer together + bring the sternum higher up + wrap around the sacrum; Step 5: small curl up to kidney area to initiate a release in the lower back after the chest pelvis lift. Attention: Curl ups: relation of head / chin to the chest: keep the space open; Hands on: Curl ups: support the curl, standing behind the student or sideways to the student: connecting the ribcage using the cradle grip; support the scoop out into arch: V-grip of the hands and forearms, teacher hands around the forearm of student, teacher elbows between the shoulder blades of student in V-position; support the return into elevation: same V-grip support the rolling down: cradle grip Chest pelvis lift: Step 1: learn the brushing of the arms Attention: brushing down along the cable line with soft elbows; final position is aligned to the height of the bench top: hold the bench + press down; Step 2: synchronize the brushing of the arms + lifting the sternum (= initiate the chest lift) Attention: direction of the sternum towards the nose in a semi circle; Step 3: synchronize the brushing of the arms + lifting the sternum + reach forward with the knees Intention: pelvis is pulled upwards = body is in a slope position; Step 4: final position: bring the knees towards the body + closer together + bring the sternum higher up + wrap around the sacrum Hands on: Support the reaching out of the knees: give a slight traction and check on the slope position Support the pushing of the legs: slightly pressure on the thighbone towards the body Support the wrapping around the sacrum: use palms in the place of the wrapping action Support the chest lift: wrapping around the shoulder blades + scoop the spine upwards with sternum in a semi circle towards the nose; Breathing: squeezing breath 1. curl ups: Curl with squeezing breath, scooping into arch: inhale, stay in arch: suspended breath, return to elevation: suspended breath, rolling down: squeezing breath; 2.moving into chest pelvis lift $=$ squeezing breath - releasing the position and laying back on bench = inhale | | :--- | :--- | | Series: | Movement: |

上身伸展练习：肩部活动：两种变化上举画圈：手臂 ADD：上举画圈：手臂和躯干姿势：坐在分腿姿势，有背部支撑，上臂部绑上上带

UPPER BODY OPENINGS

Exercise:

Shoulder Mobilization: both variations

Overhead circles: arms

ADD:

Overhead circles: arms and torso

Position:

Sitting in straddle, with back support, upper straps around the upper arms

为已知练习添加细节；手臂和躯干的向上画圈：围绕剑突（=枢轴点）画圈；看向手掌+跟随手掌；对于躯干：侧向拱形-卷曲-侧向拱形，呈圆形模式；手臂的位置：手掌稍微远离头部，允许头部移动；背部支撑的位置：直立姿势：将背部支撑的边缘与肩胛骨尖（=枢轴点）对齐；拱形姿势时，背部支撑的边缘应在肩胛骨中间。注意：2014 年：躯干引导和发起运动；图像：仅从躯干和手臂被动连接移动；（2014 年：在拱形中：即使手臂更靠前，也要给头部一些向后的自由度。）手部接触：老师坐在学生后面：引导头部或引导肋骨呼吸：无需特别关注；老师-客户一起呼吸：吸气鼻子-呼气嘴巴

Add details to the already known exercises;

Overhead circles with arms and torso: circling around the solar plexus (= pivot point); looking towards the palms + following the palms; for the torso: sideways arch - curl - sideways arch arch - in a circular pattern; positioning of the arms: palms a little bit further away from the head, allow the head to move;

Positioning of the back support:

In upright position: align the edge of the back support to the tip of the scapulae (= pivot point); in arch position the edged of the back support should be in the middle of the scapulae.

Attention:

2014: the torso guides and initiates the movement; Image: only move from the torso and arms are passively attached; (2014: in the arch: give some freedom to the head to move backwards even of the arms stay more to the front.)

Hands on:

Teacher sitting behind the student: guiding the head or guiding the ribcage

Breathing: no special attention; teacher - client breath together: inhale nose- exhale mouth

系列：放松练习：旋转添加：平衡步骤位置：站立

Series:

UNWINDING

Exercise:

Twirling

ADD: balancing steps

Position:

In standing

动作：转动速度更快，变换方向 - 停止：向前迈步并抬起一条腿 - 向前迈另一条腿 - 向后退，抬起一条腿 - 向后退另一条腿 - 向侧面移动，抬起一条腿 - 向侧面移动另一条腿 - 以向前迈步开始等；脚跟踩在胫骨上；保持姿势的相同步骤：脚跟压在膝盖上方；选择方向的步骤跳跃选择方向行走 8 字形重复：旋转速度更快 - 停止：双腿并拢 - 站立时：全身做内 8 字形 - 让身体自由移动 - 回到中心 - 张开眼睛并眨眼；注意：脚部的吸力/真空；不要用"眼睛"定位；呼吸：每一步都呼气；

Movement:

turning faster, change directions - stop:

step forward and lift one leg - step forward other leg - step back, lift one leg - step back with other leg - step sideways, lift one leg - step sideways with other leg - start with stepping

forward etc.; foot is stepping against the shinbonc;

Same steps with holding the position: foot is pressing above the knee;

Steps with choosing the direction

Hoping with choice of direction

Walk in figure 8's

Repeat: Twirling faster - stop: bring the legs together - in standing: internal Figure 8's with entire body - let the body move free - back to center - open the eyes and blinking;

Attention: suction/vacuum of the feet; no spotting with the "eyes";

Breathing: exhale with each step ;

"UPPER BODY OPENINGS Exercise: Shoulder Mobilization: both variations Overhead circles: arms ADD: Overhead circles: arms and torso Position: Sitting in straddle, with back support, upper straps around the upper arms" "Add details to the already known exercises; Overhead circles with arms and torso: circling around the solar plexus (= pivot point); looking towards the palms + following the palms; for the torso: sideways arch - curl - sideways arch arch - in a circular pattern; positioning of the arms: palms a little bit further away from the head, allow the head to move; Positioning of the back support: In upright position: align the edge of the back support to the tip of the scapulae (= pivot point); in arch position the edged of the back support should be in the middle of the scapulae. Attention: 2014: the torso guides and initiates the movement; Image: only move from the torso and arms are passively attached; (2014: in the arch: give some freedom to the head to move backwards even of the arms stay more to the front.) Hands on: Teacher sitting behind the student: guiding the head or guiding the ribcage Breathing: no special attention; teacher - client breath together: inhale nose- exhale mouth" "Series: UNWINDING Exercise: Twirling ADD: balancing steps Position: In standing" "Movement: turning faster, change directions - stop: step forward and lift one leg - step forward other leg - step back, lift one leg - step back with other leg - step sideways, lift one leg - step sideways with other leg - start with stepping forward etc.; foot is stepping against the shinbonc; Same steps with holding the position: foot is pressing above the knee; Steps with choosing the direction Hoping with choice of direction Walk in figure 8's Repeat: Twirling faster - stop: bring the legs together - in standing: internal Figure 8's with entire body - let the body move free - back to center - open the eyes and blinking; Attention: suction/vacuum of the feet; no spotting with the "eyes"; Breathing: exhale with each step ;"

| UPPER BODY OPENINGS Exercise: Shoulder Mobilization: both variations Overhead circles: arms ADD: Overhead circles: arms and torso Position: Sitting in straddle, with back support, upper straps around the upper arms | Add details to the already known exercises; Overhead circles with arms and torso: circling around the solar plexus (= pivot point); looking towards the palms + following the palms; for the torso: sideways arch - curl - sideways arch arch - in a circular pattern; positioning of the arms: palms a little bit further away from the head, allow the head to move; Positioning of the back support: In upright position: align the edge of the back support to the tip of the scapulae (= pivot point); in arch position the edged of the back support should be in the middle of the scapulae. Attention: 2014: the torso guides and initiates the movement; Image: only move from the torso and arms are passively attached; (2014: in the arch: give some freedom to the head to move backwards even of the arms stay more to the front.) Hands on: Teacher sitting behind the student: guiding the head or guiding the ribcage Breathing: no special attention; teacher - client breath together: inhale nose- exhale mouth | | :--- | :--- | | Series: UNWINDING Exercise: Twirling ADD: balancing steps Position: In standing | Movement: turning faster, change directions - stop: step forward and lift one leg - step forward other leg - step back, lift one leg - step back with other leg - step sideways, lift one leg - step sideways with other leg - start with stepping forward etc.; foot is stepping against the shinbonc; Same steps with holding the position: foot is pressing above the knee; Steps with choosing the direction Hoping with choice of direction Walk in figure 8's Repeat: Twirling faster - stop: bring the legs together - in standing: internal Figure 8's with entire body - let the body move free - back to center - open the eyes and blinking; Attention: suction/vacuum of the feet; no spotting with the "eyes"; Breathing: exhale with each step ; |

PROGRESSION: 2 进阶：2

	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上身展开	Unwinding 放松
Progression 2 Step 1 进阶 2 步骤 1	Add: Cross grip stretch fwd 添加：交叉握前屈拉伸	Add: Frog prep 1 Frog prep 2 Frog 添加：青蛙准备 1 青蛙准备 2 青蛙	repeat 重复	Repeat 重复	Repeat 重复	repeat 重复	repeat 重复
Progression 2 Step 2 进阶 2 步骤 2	Repeat 重复	repeat 重复	Add: Twist & Pull with leaning back 增加：向后倾斜时的扭转与拉扯	Add: Figure Eights Slalom 添加：8 字形障碍穿越	repeat 重复	repeat 重复	repeat 重复
Progression 2 Step 3 进阶 2 步骤 3	Repeat 重复	repeat 重复	repeat 重复	Repeat 重复	Add: Curl ups into arch, legs extended 增加：卷腹成拱形，双腿伸直	Add: Arm circles in high V position; Simple reaching behind 增加：高 V 姿势手臂画圈；简单向后伸手	repeat 重复

Preparation: 准备：

Homework Series and principle: Stimulation of the biological pump
家庭作业系列和原则：生物泵的刺激
Part 1: sitting on a chair: narrowing of the pelvis sequence, finish with: wave forward; these exercises are already known from progression 1.
第一部分：坐在椅子上：骨盆狭窄序列，以向前摆动结束；这些练习已经从进阶 1 中知晓。
2008:
Part 2: Rocking pulsations, Stimulation of the biological pump, sitting on the chair;
第二部分：摇摆脉动，刺激生物泵，坐在椅子上；
Attention: small arch and curls in the lumbar spine, the rest of the spine follows the movement; initiate the movement from the opening and closing of the legs; for the rhythm: from the elevation slow down with a squeeze towards the end of the movement; HOMEWORK:
注意：腰椎有小弧度和卷曲，其余脊柱跟随运动；从双腿的打开和关闭开始运动；对于节奏：从提升开始，在运动结束时挤压缓慢；家庭作业：
Narrowing of the pelvis sequence PLUS rocking pulsations / Stimulation of the biological pump;
骨盆变窄序列 PLUS 摇摆脉动/刺激生物泵；

1. ARCH AND CURL SERIES:
1. 弓形和卷曲系列：

New exercise: cross grip stretch forward
新练习：交叉握前伸

Elevated spine, look forward, narrow the pelvis, arms are bent
脊柱抬高，向前看，骨盆变窄，手臂弯曲

手臂旋转 + 开始拱起，目光斜向上看，双腿打开；用脊柱的小幅度旋转开始拱起；

Spiraling of the arms + initiate the arch, look diagonal up, legs open;

Initiate arch with small spiraling of the spine;

Spine in arch with shoulders squared out, look diagonal up, soften the elbows, legs open
拱起时脊柱保持拱形，肩膀展开，目光斜向上看，放松肘部，双腿打开

Close legs, initiate: curl, arms with delay, curl into balanced curl position, legs more parallel, long neck;
双腿合拢，开始：卷曲，手臂有延迟，卷曲到平衡卷曲位置，双腿更平行，长脖子；

Standing in front of the student: Remind about narrow + lift
站在学生面前：提醒注意狭窄 + 抬起

If necessary: arrange the arms: One upper arm on top of the other (teacher places palms on upper arm of student) Arrange the shoulder axis; shoulders down
如果需要：调整手臂：一只上臂放在另一只上臂上面（老师将手掌放在学生的上臂上）调整肩轴；肩膀向下

Support the final position: hand of teacher on top of the handles: extra reach with pulsating rhythm;
支撑最终位置：老师的手放在把手上面：用脉动节奏进行额外伸展；

Transition arch into curl: resist against the handles for the delay of the arms; Or: shoulders down: touch the 2 shoulder dimples;
从拱形过渡到卷曲：手臂对抗把手进行延迟；或者：肩膀向下：触摸两个肩窝；

Standing behind the student: Support the narrowing + elevation
站在学生后面：支撑收窄+抬高

Support the small spiraling initiation
支持小螺旋启动

Support the final position: arrange the shoulder axis + support opening of the shoulder with wrapping grip
支持最终位置：调整肩轴 + 用缠绕握法支撑肩部打开

Support the curl or closing of the legs
支持卷曲或腿部的闭合

2008: Sitting / Standing behind the student: Same as above
2008：坐在/站在学生后面：同上

支撑脊柱的螺旋：一手放在肩上，另一手放在上臂的褶皱处；

Support the spiraling of the spine:

One hand of teacher on top of the shoulder, on e hand in crease of the upper arm;

Support the arch of the spine: Head- thoracic scoop, or: Ribcage scoop hands placed lateral, If needed: remind about the opening of the legs;
支撑脊柱的拱形：头部胸椎凹陷，或：肋骨凹陷，双手放在侧面，如果需要：提醒打开双腿；

Support closing of the legs or support curl with ribcage scoop
支撑双腿闭合或支撑肋骨凹陷的卷曲

坐在/站在学生后面：握紧变窄 + 手掌横向抬起大于大转子

Sitting / Standing behind the stüdent:

Narrowing grip with squeeze + lift with palms lateral above the greater trochanter

Support the opening of the legs: brushing along the insiue of the legs + open the knees; pivot on the heel
支撑打开双腿：沿着腿部内侧刷 + 打开膝盖；以脚跟为轴旋转

Extra pull + opening for the dinghs and knees
额外拉力 + 膝盖和脚踝的打开

支撑关闭双腿：沿着腿部外侧刷；肩膀下沉：触摸两个肩胛骨凹陷处；

Support the closing of the legs: brush aiong the outside of the legs;

Shoulders down: touch the 2 shoulder dimples;

Attention: 注意：
Sitting position: knee angle bigger than 90 degree

=

feet in front of the shinbone; synchronize spinal motion with open and close of the legs;
坐姿：膝盖角度大于 90 度

=

脚在胫骨前方；同步脊柱运动与双腿的开合
Learn how to change the hands;
学习如何改变手臂；
Final version for support while standing behind the person: narrow- initiate the spiral- support the arch with ribcage scoop -support opening of the legs for arch, support the curl.
最终版本用于背后支撑时：狭窄-启动螺旋-用肋骨凹陷支撑拱形，支撑腿部打开以形成拱形，支撑卷曲。
Finish with: continuous movement; teacher: verbal cues, no interruption of the movement;
结束动作：连续运动；教师：口头提示，不中断动作；
Connect the exercises to a mini-series:
将练习连接成迷你系列：
Arch & curl introverted extroverted: 4 extro - 4 intro- 4 sets, counting: AND = Narrowing+ elevate -ARCH ,2,34,- CURL,2,3,4- AND Stirring: 4 one handle- 4 other handle- 3 to 4 sets, counting: in 4’s
弓形与卷曲内向外向：4 组外向-4 组内向-4 组，计数：AND = 收窄+提升 -ARCH ,2,34,- CURL,2,3,4- AND 搅拌：4 单手-4 双手-3 至 4 组，计数：以 4 为单位
Cross grip stretch forward; counting: in 4’s
交叉握前伸；计数：以 4 为单位

2. HAMISTRING SERIES: 2. 腓肠肌系列：

Preparation on the floor: Shivering and kneading of the legs
地面准备：腿部颤抖与揉捏

Repeat: Single leg pump continuous; Attention: position of the legs: touch at half way of the shinbone, pointed foot to halfway of shinbone.
重复：单腿泵连续；注意：腿部位置：小腿中部接触，脚尖指向小腿中部。

New exercise: frog preparation 1
新练习：青蛙准备 1

Starting position: extended legs in parallel, together, pointed feet
起始姿势：双腿平行伸直，脚尖朝前

Double knee bent (like in double leg pump), shinbone parallel to the cable line, pointed feet
双膝弯曲（如同双膝泵动作），小腿与钢索线平行，脚尖朝前

Open legs into diamond shape, find individual diamond shape position, if possible: shinbone parallel to the floor, initiate by: narrowing of the pelvis; sit bones reaching forward.
双腿打开呈菱形，找到个人菱形位置，如果可能：小腿与地面平行，启动方式：骨盆收窄；坐骨向前伸展。

Extended legs following the cable line diagonal down, from turned out into parallel on the way
双腿沿钢索线对角线向下伸展，从外展到平行过程中

Standing in front of the client: Same hands on like in double leg pump
站在客户面前：双手像在双腿泵中一样

Same hands on like in double leg pump Check on the position
双手像在双腿泵中一样检查位置

支撑狭窄部位：握法 1：牵引+打开膝盖握法 2：从脚踝引导

=

缠绕在脚踝

Support the narrowing: Grip 1: traction + open the knees

Grip 2: guiding from the ankle

=

wrapping around the ankle

Guiding the legs from the ankles = stay with the palms around the ankles
从脚踝引导双腿 = 手掌围绕脚踝

New exercise: Frog preparation 2
新练习：青蛙准备 2

Starting position: Extended legs, turned out, pointed feet
起始姿势：伸直双腿，外展，脚尖点地

Move directly into diamond shape
直接进入菱形形状

Extend the legs, following the cable line, pointed feet
伸直双腿，沿缆线方向，脚尖点地

Flexed feet, open the legs to the side

= V

position
脚尖绷直，双腿向两侧打开至

= V

位置

Close the legs to starting position
双腿收拢至起始姿势

站在学生面前：手掌环绕脚踝+牵引

Standing in front of the student:

Palms wrapping around the ankles + traction

Give a slight resistance to the legs- client needs to pull the legs into diamond shape
对腿部施加轻微阻力-客户需要将腿部拉成钻石形状

Guide the legs 引导腿部

Arrange the feet into flex Guide the legs
将双脚调整为屈曲状态引导腿部

Brush the inside of the legs
刷腿内侧

New Exercise: Frogs 新练习：青蛙
Parallel legs, pointed feet, turned out 平行腿，尖脚，外展	Diamond shape 菱形	Legs opened to the side, knees stay in the same position as in diamond shape, pointed feet 双腿向两侧打开，膝盖保持菱形时的位置，脚尖朝前	Flexed feet in the maximum opened position 最大打开位置时脚部弯曲	Legs turned out, together 腿伸展开，一起
Standing in front of the student: Palms wrapping around the ankle + traction 站在学生面前：手掌环绕脚踝+牵引	Guide legs (pulling action from the legs) Check on the position of: shinbone, ankles, pelvis 引导腿（从腿部拉动动作）检查位置：胫骨、脚踝、骨盆	Traction on the knees: knees stay in place Brush along the shinbones 膝盖牵引：膝盖保持位置沿着胫骨刷动	Arrange the feet Brush along the inside of the legs 调整双脚位置，刷子沿腿部内侧移动	Place hands for traction 双手准备牵引

Mini-series: connect all 3 movements. Final Frog: double breath for slower version; single breath for continuous version;
迷你系列：连接所有 3 个动作。最终青蛙：慢速版本用双呼吸；连续版本用单呼吸；

3. UPPER BODY SERIES:
3. 上身系列：

New exercise: Twist and pull with leaning back
新练习：向后倾斜时扭转并拉扯
Preparation 1: learn the scooping movements of the arms + scooping of the sternum + spine in arch; use pillow for double arm scoop
准备 1：学习手臂的舀水动作 + 胸骨的舀水 + 弓形时的脊柱；使用枕头进行双臂舀水
Preparation 2: learn the brushing of the arms along the cable line
准备 2：学习手臂沿着钢索线刷动
Preparation 3: learn the brushing of the arms + place the hands + look around yourself
准备 3：学习手臂刷动 + 放置双手 + 环顾四周

Double arm scoop + spine reaching into the cable line, towards the tower Spine: in arch + lean forward Scooping of the arms, scooping of the chest
双臂舀水 + 脊柱伸向钢索线，朝向塔 Spine: 弓形 + 前倾 Scooping of the arms, scooping of the chest

（交替向左右两侧）连接肋骨 + 下背部轻柔卷曲手放的位置：指尖触碰臀部对侧手臂伸入缆绳线环顾四周（使用把手作为参考点）末端的额外伸展 = 通过胸椎、胸部、手臂伸展 - 保持肋骨连接，巧妙地打开胸部

=

精致的开胸动作

(alternating to right and left side) Connect the ribcage + soft curl in the lower back

Place hands: fingertips touching the gluteus

Opposite arm extended into the cable line Look around yourself (use handles as point of reference)

Extra reach at the end = reach with thoracic spine, chest, arms - keep the ribcage connected and open the chest with finesse

=

sophisticated opening of the chest

Return to starting position + spiral to the other side
回到起始位置 + 向另一侧旋转

站在学生旁边：上臂采用 scooping 抓握法或将前臂放在学生的上臂上以保持下巴抬起

Standing next to the student:

Scooping grip for the upper arms

Put forearm on upper arm of the student to keep the chin up

将学生的手放在长凳上，对比：指尖向前牵引 - 肘部向后拉动态调整脊柱 + 头部对于头部：使用两根杆子形成平行线作为参考点，并将把手作为参考点。肩膀下沉

Place the hand of the student on the bench, contrast: traction of the fingertips forward - elbow pulls backwards

Arrange the spine + head

For the head: use 2 poles to create to parallel lines as point of reference and place handles as point of reference.

Shoulders down

No specific hands on;
无具体操作；

Attention: gaze of the eyes: in arch with reaching into the cable line the eyes look parallel to the arms and parallel to the cable line. In spiraling twist: head stays at the same level as before. Use a pole to emphasize this relation.
注意：眼神注视：在拱形动作中，眼睛与手臂平行，与电缆线平行。在螺旋扭转中，头部保持与之前相同的高度。使用杆子来强调这种关系。
Mini-series for the upper body series:
上半身系列迷你剧集：
Turtle (4) - simple twist and pull (8 times each side)
乌龟（4）- 简单扭转和拉动（每侧 8 次）
Image: extra reach for the spiraling twist in twist and pull is like chewing gum;
图片：在扭转和拉动中，额外的伸展就像嚼口香糖；

4. LEG WORK SERIES, 2008: UPPER STRAPS ON THE FEET
4. 腿部工作系列，2008 年：脚上的上带子

New exercises: Figure 8's, Slalom
新练习：8 字形，障碍穿梭

Cycle 1: 第一周期：

Preparation on the chair: learn the pattern of the movement
椅子上的准备：学习动作的模式
Figure 8’s: several times in one direction, or change direction every time (one exhalation with each action: slide - circle -slide-suspend-slide-circle-slide etc.)
8 字：向一个方向做几次，或者每次都改变方向（每个动作伴随一次呼气：滑动 - 圈 - 滑动 - 悬停 - 滑动 - 圈 - 滑动等）
Slalom:  回转：
Prep: side to side, extend the legs in front - bent to the side - back to front - bent to other side
准备：左右移动，向前伸展双腿 - 向一侧弯曲 - 回到前方 - 向另一侧弯曲
Prep: dissected: front - side - other side - front (exhale in each position)
准备：分解动作：前方 - 侧面 - 另一侧 - 前方（每个姿势时呼气）
Full, continuous movement with double breath;
完整、连续的动作配合双呼吸；
Cycle 2:  第二周期：
Learn the breathing pattern for each movement;
学习每个动作的呼吸模式；
Cycle 3:  第三周期：
Apply to pulley tower, upper straps around the feet;
适用于滑轮塔，上部的带子绕在脚上；
Attention:   注意：
Position of the spine in figure 8’s: sit a little more upright and ribcage connected, 2014: soles of the feet slightly touching the floor Position for the slalom; leaning back, bowed curl position, big toes almost touching the floor.
八字姿势中脊柱的位置：坐直一些，肋骨连接，2014 年：脚底稍微接触地面，用于回转的位置；向后倾斜，弓形卷曲姿势，大脚趾几乎接触地面。
Hands on: support the positioning of the spine using already known grips;
手部姿势：使用已知的握法来支撑脊柱的位置；

5. ABDOMINAL SERIES: 5. 腹部系列：

New exercise: curl ups into arch with legs extended 新练习：卷曲起身体成拱形，双腿伸直。
Starting position: Elongated spine, sit bones reaching forward, engage the inner thighs 起始姿势：脊柱拉长，坐骨向前伸展，收紧内腿	Simple curl up until knees open to the side or the belly is in the way, start extending the legs 简单卷起直到膝盖向两侧打开或腹部阻碍，开始伸展双腿	Continue to curl up into balanced curl position, pointed feet and legs extended 继续卷起进入平衡卷曲姿势，脚尖着地双腿伸展	Small scoop into arch with the spine, balanced arch position, flexed feet 脊柱向弓形小幅度凹陷，平衡弓形姿势，脚尖绷直	Transition into elevated spine, legs extended, start rolling down from the solar plexus; 进入高脊柱状态，双腿伸展，从太阳神经丛开始滚动下降；	Keep connection of the ribcage, legs bent on the way of rolling down 保持肋骨的连接，在滚动下降的过程中双腿弯曲

Standing sideways to the student: All hands on same as in version with legs bent
站在学生侧面：所有手部动作与弯曲双腿的版本相同
2014- Attention: Timing for extending the legs: it’s a traveling from the connection of the ribcage to bringing the energy down into the legs; as soon as the energetic flow reaches the groin start extending the legs without losing the connection. On the rolling down: feels like dragging the legs behind.
2014- 注意：伸展双腿的时机：这是一个从肋骨连接处开始，将能量带入双腿的移动过程；一旦能量流动到达腹股沟处，就开始伸展双腿，同时保持连接。在滚动下降时：感觉像是拖着双腿在后面。
Mini-series: 8 times curl ups - 8 times chest pelvis lift with kidney- curl-release
迷你系列：8 次卷腹 - 8 次胸部骨盆提升与肾脏卷放

6. UPPER BODY OPENINGS:
6. 上身展开：

New exercise: Arm circles in high -V
新练习：高 V 手臂画圈

Movement:  动作：
Start with arms in 45 degree in front, arms scooping and reaching forward- start with small circles to move the arms up to high V position without losing the ribcage connection or the connection of the arms to the sternum.
从 45 度手臂前开始，手臂 scooping 并向前伸展- 从小圈开始，将手臂向上移动到高 V 位置，同时保持肋骨连接或手臂与胸骨的连接。
Introduce the movement seated on a chair, than apply to the Pulley Tower.
坐在椅子上引入动作，然后应用到滑轮塔上。
Attention:   注意：
Ribcage stays connected the entire time = soften and connect the ribcage; if needed: use a belt or strap to support the connection of the ribcage;
全程保持肋骨连接 = 软化并连接肋骨；如果需要：使用带子或绑带来支持肋骨的连接；
Shoulders down + long neck + look diagonal forward and slightly down
肩膀下沉 + 长脖子 + 斜向前方并略微向下看
Arms rather more in front and closer together, fully reaching like 2 poles + spread all fingers;
手臂更向前方并更靠近，完全伸展如同两根柱子 + 张开所有手指；
Narrowing of the pelvis
骨盆变窄
Acromium-clavicular joint stays in place: spiraling and circling the arms in small circles around the “dimple” of the joint.
肩锁关节保持不动：手臂在小圈中旋转和环绕，围绕关节的“凹坑”。
Intention: create space in / open the underarms / armpits;
意图：在腋下/腋窝处创造空间；
Internal effort to create the opposition between the direction of the arms and the upper body.
内在努力创造手臂方向与上躯干之间的对抗。
For the Pulley Tower: align the back support to the spine of the scapulae;
对于滑轮塔：将背部支撑对准肩胛骨的脊柱；
Hands on:  手的位置：
Grip 1: Palms on top of the shoulder to keep the shoulders down
握法 1：手掌放在肩上以保持肩膀下沉。
Grip 2: touch the dimple of the acromio-clavicular joint; instruct: circle around the dimple.
握紧 2：触摸肩锁关节的凹陷处；指示：绕着凹陷处画圈。

New exercise: simple reaching behind, one arm at a time and with double arms
新练习：单臂交替向后伸展，双臂同时伸展

Starting position: both arms bent, spiraling in of the arms, little finger scooping, shoulders down
起始姿势：双臂弯曲，手臂螺旋内收，小指挖掘，肩膀下沉

From: spiraling + reaching into the cable line + spine in arch + look towards the arm Into: full reach with the arm + spiraling out + full extension of the arm; allow the body to slightly shift to the side of the reaching arm;
从：螺旋+向后伸展至绳索线+脊柱成拱形+看向手臂；到：手臂完全伸展+螺旋外展+手臂完全伸展；允许身体稍微向伸展手臂的侧面移动；

返回时：从肋骨连接处开始，延迟手臂；手臂呈螺旋状内收；下落时：弯曲肘部向下刷动；脊柱：处于柔软卷曲姿势

On the return: initiate from the connecting of the ribcage and delay the arm;

Arms are spiraling in, On the way down: elbows bent and brush down,

Spine: in soft curl position

Change and repeat with the other arm
换另一侧手臂，重复动作

站在学生旁边：支持上臂的 scooping（ scooping：此处为专业术语，指一种特定的动作或手法，保留原文）和螺旋状内收

Standing next to the student:

Support the scooping and spiraling of the upper arm

Guiding the arm with scooping grip on the upper arm, allow the spiraling out
用上臂的 scooping 抓握引导手臂，允许螺旋状外展

Support the opposition of: gently traction of the arm + connecting the ribcage
支持反对：轻柔牵引手臂 + 连接肋骨

Attention: 注意：
In the reaching position of the arm, scoop around the dimple of the acromio-clavicluar (AC) joint
手臂伸展位置时，绕肩锁关节（AC）凹陷处进行 scooping 动作

Mini-series: 8 times single arm reaching behind - 4 times double arm reaching behind
迷你系列：8 次单臂向后伸展 - 4 次双臂向后伸展
Connect all exercises of the Upper Body Openings.
连接所有上肢展开练习。

PROGRESSION 3 进阶 3

A&C Series A&C 系列

Hamstring 腘绳肌

Upper Body Series 上肢系列

Legwork Series 下肢系列

Abdominal Series 腹部系列

Upper Body Openings 上肢动作

Unwinding 放松

Progression 3 Step 1
进阶 3 第 1 步

Add: Cross grip stretch into spiral
添加：交叉握拉伸至螺旋

Add: Quad stretches 增加：四头肌拉伸

repeat 重复

Repeat 重复

repeat 重复

Repeat 重复

Progression 3 Step 2
进程 3 步骤 2

Repeat 重复

repeat 重复

Add: Canoeing 添加：划独木舟

Add: Hip-Knee Joint Mobilization
添加：髋膝关节活动

Repeat 重复

repeat 重复

Repeat 重复

Progression 3 Step 3
进程 3 步骤 3

Repeat 重复

repeat 重复

Repeat 重复

添加：- 交叉卷腹 - 交叉卷腹成拱形腿弯曲腿伸直

Add:

- Curl ups with crossing over

- Curl up with crossing over into arch Legs bent Legs extended

Add: Figure 8's 添加：图 8 的

Repeat 重复

1. Complete BASIC HOMEWORK SEQUENCE
1. 完成基础家庭作业序列

Part 1: Narrowing of the pelvis sequence on the chair + shivering and kneading of the legs + abdominal preparations on the floor; Student can be asked to go through the sequence on her/his own before class;
第一部分：椅子上的骨盆变窄序列+颤抖和揉搓双腿+地板上的腹部准备；课前可要求学生自行完成该序列；
Part 2: Repeat: Rocking pulsations / Biological Pump, sitting on the chair;
第二部分：重复：摇摆脉动/生物泵，坐在椅子上；
Small arch and curls in rocking range of motion; attention: initiate with elevation of the spine + slow down on the way with extra squeeze at the end; rhythm: from medium to a little faster to slow down;
小拱形和摇摆范围内的卷曲；注意：以脊柱抬高开始+在过程中放慢速度+在结束时额外挤压；节奏：从中等到稍快再放慢；

2. ARCH & CURL SERIES:
2008. Pulsation Sequence with Handle Unit
2. 拱形与卷曲系列：2008. 带把手单元的脉动序列

New exercises: Arch and curl modified for pulsation sequence, 2014: SIMPLE VERSION!
新练习：拱和卷曲修改为脉冲序列，2014：简易版！
Preparation: 准备：
Synchronize: spine: arch - arms (imitating the handles): sliding forward on the thigh bone; spine: curl - arms: sliding backwards
同步：脊柱：拱 - 手臂（模仿把手）：在股骨上向前滑动；脊柱：卷曲 - 手臂：向后滑动
If possible: create rhythm with the palms sliding on top of the thighs;
如果可能：用手掌在股骨上滑动创造节奏；
Attention: 注意：
Modified range of motion: start in “45 degree low V” + sit back - pass through position with handles aligned in the center - move into “45 degree high V”.
修改活动范围：从“45 度低 V”开始 + 向后坐 - 通过把手对齐中心的中间位置 - 移动到“45 度高 V”。
Rhythm is like the pulsation of the heart beat, continuous; Heavy hands + arms, heavy body, heavy bones: press down on the handles; more resistance on the handle unit than usual;
节奏就像心跳的搏动，持续不断；重手+手臂，重身体，重骨头：向下按住把手；把手单元比平时有更多阻力；
Experiment: lift the legs off the floor + move: feel the heaviness in the arms.
实验：抬起双腿+移动：感受手臂的重感。
The rhythm emphasizes a DOWN Beat, palms pressing down at all times;
节奏强调向下击打，手掌始终向下压；

New exercise: Cross grip stretch into spiral
新练习：交叉握把拉伸至螺旋形

起始姿势：抬高，挺直脊柱；骨盆收窄；弯曲肘部；望向前方

Starting position:

Elevated, upright spine

Narrowing of the pelvis

Elbows bent

Look forward

Spiraling the arms + extend initiate the arch position with spiraling twist
手臂旋转+伸展启动拱形姿势，伴随旋转扭曲

继续脊柱拱形+旋转扭曲上臂弯曲，下臂柔软肘部；双手在同一高度（=移动相同量）脊柱位于两把手之间打开双腿

Continue the arch of the spine

+ spiraling twist

Upper arm bent, lower arm soft elbow;

Both handles on the same height (=moving the same amount)

Spine in the center between the 2 handles

Open the legs

从双腿合拢至脊柱启动：向后卷曲至平衡卷曲在进入平衡卷曲的过程中 unwind 手臂延迟移动

Initiate from closing the legs into the spine: curl back into balanced curl

Unwinding on the way into balanced curl

Arms move with delay

站立/坐在学生后面：支持骨盆变窄

Standing / sitting behind the student:

Support the narrowing of the pelvis

一手在肩上 + 一手在上臂折叠：启动脊柱的螺旋扭转或：双手在肋骨两侧精炼版：一手在上臂折叠提起 + 一手引导，刷向对侧肩胛骨下方；

One hand on top of the shoulder + one hand in the upper arm fold: initiate the spiraling twist of the spine Or:

Both hands lateral of the ribcage

Refined version:

One hand in upper arms fold-lift + one hand guiding, brushing the opposite shoulder blade under;

支持螺旋扭转：肋骨左右两侧手掌用于 scooping；支持头部位置：头-胸椎 scooping；支持双腿的对抗：一手打开腿部，另一手引导骨盆对抗。

Support the spiraling twist: Palms right and left of the ribcage for scooping;

Support position of the head: Head-thoracic scoop

Support the opposition of the legs:

One hand opening the leg, other hand guiding pelvis in opposition.

Support unwinding into curl: Ribcage scoop or ilium scoop; Support the shoulders down: "shoulder dimple touch";
支持展开成卷曲：肋骨 scooping 或髂骨 scooping；支持肩膀下沉："肩部凹陷触碰"；

站在学生面前：提醒关于狭窄

Standing in front of the student:

Remind about the narrowing

Arrange the shoulder axis
调整肩轴

Arrange the head, shoulder axis, arms, spine in the center; Check on handles: same
调整头部、肩轴、手臂、脊柱居中；检查把手：相同

如有必要：抵住把手

If necessary:

Resist against the handles

高度图像：像鱼跃出水：

height

Image: like a fish jumping

out of the water:

If possible add rhythm of 4 to continuous movement; Finish with symmetrical exercise in rhythm of 4 .
如果可能，在连续运动中添加 4 拍的节奏；以 4 拍的对称练习结束。

3. HAMSTRINGS SERIES: 3. 腘绳肌系列：

Repeat with the cables:
用线缆重复：

Single leg pump continuous, Attention: for the extended leg- pull the knee cab up with each extension
单腿泵连续，注意：对于伸直的腿——每次伸直时将膝盖拉向腹部
New exercise: Quad stretches introverted, alternating
新练习：内收肌拉伸，交替进行

起始姿势：双腿呈 45 度位置 = 骨盆与双腿的角度大于 90 度膝盖并拢 = 初学者版本最终版本：膝盖与坐骨对齐一条腿伸直，一条腿弯曲；也可以：在两腿之间垫枕头；

Starting position:

Legs in 45 degree position = angle of pelvis to legs bigger than 90 degree Knees together = beginner version Final version: knees aligned to the sit bones

One leg extended, one leg bent; Also possible: use pillow between the thighs;

对于伸直的腿：从股骨开始旋转，脚处于吸附脚位置，通过

5^{th}

线伸展对于弯曲的腿：通过膝盖伸展，从股骨开始旋转，脚尖着地，膝盖关节无压迫双腿与骨盆的角度保持不变

For the extended leg:

Spiraling in initiated from the thighbone, foot in suction feet position, reach through the

5^{th}

line

For the bent leg:

Reaching through the knee, spiraling in initiated from the thigh bone, pointed foot, no compression in the knee joint Angle of the legs in relation to pelvis does not change

Alternating legs 交替双腿

Standing in front of the student: Arrange and check on the position
站在学生面前：调整并检查姿势

伸直的腿：沿股骨以旋转模式刷动 + 调整屈曲脚的位置（如果需要，在脚上放一个重量盘来调整位置）弯曲的腿：轻微牵引 + 旋转刷动；

Extended leg: brush along the thigh bone in spiraling pattern + arrange the flexed foot position (if needed use a weight plate on top of the feet to adjust the position)

Bent leg: give slight traction + spiraling brush;

Attention: 注意：
Exercises need to be executed with continuous rhythm, rather fast, kneading quality
练习需要以持续的节奏进行，速度较快，注重揉捏质量
Intention: breaking down the resistance, avoid muscular tension
意图：打破阻力，避免肌肉紧张
Connect: Mini series of all other already known exercises of the hamstrings series;
连接：包含所有其他已知的股四头肌系列练习的迷你系列；

4. UPPER BODY SERIES
4. 上身系列

Repeat: turtle exercise, continuous, simple twist and pull with leaning back, or: first learn the new exercise and repeat all exercises afterwards;
重复：乌龟练习，连续，简单的扭转和拉扯配合后仰，或者：先学习新练习，然后再重复所有练习；

New exercise: Canoeing 新练习：划独木舟
Scooping into arch towards the tower, Scooping of the arms Arch the spine Look up 向塔楼方向划入拱形，手臂划入拱形，脊柱拱起，抬头	Spiraling twist with bowed curl position, Body initiates the movement, arms follow with delay, Ribcage connected, Leading arm: place hand in the same position as in simple twist and next to bench top (no need to touch the bench) $2^{nd}$ arm follows the guiding arm 以弯曲卷曲姿势旋转扭曲，身体启动动作，手臂跟随有延迟，胸腔连接，主导手臂：将手放在与简单扭曲相同的位置，并靠近桌面（无需触碰桌面） $2^{nd}$ 手臂跟随引导手臂	MODERATE side shift of the ribcage, Leading arm scooping sideways, Look up and over the leading arm, $2^{nd}$ arm follows Weight shift of the body to the scooping side: ACCOMODATING shift 胸腔适度侧移，主导手臂向侧面划入，抬头越过主导手臂， $2^{nd}$ 手臂跟随身体重心向划入侧移动：适应式移动	Long bowed position, Unwind into facing the tower, Fingers pointing forward and down = "dracula position" Arms parallel, elbows bent Look slightly up towards the hands 长时间弯曲姿势， unwind 至面向塔楼，手指向前向下 = "吸血鬼姿势" 手臂平行，肘部弯曲略微抬头朝向双手	Diving down, Palms brushing in front of the knees Transition into scooping up into arch 向下潜入，手掌在膝盖前轻拂，过渡到向上 scooping 形成拱形
Standing next to the student: If needed, support the leading arm 站在学生旁边：如有需要，支撑引导手臂	Support the leading arm, check on the gaze of the eyes; 支撑引导手臂，检查眼睛的注视方向；	Support the scoop of the leading arm 支撑引导手臂的 scooping 动作	Support the unwinding to the center position, guiding the leading arm 支持松开至中心位置，引导主导手臂	Support the diving of the leading arm 支持主导手臂的下降
Sitting behind the student: 坐在学生后面：	Palms of teachers placed next to the bench: instruct to touch the palm for placement of leading arm 教师的手掌放在长凳旁边：指示触摸手掌以放置主导手臂	Guide the ribeage or support the scoop of the leading arm 引导肋骨或支撑前臂的勺形	Guide the ribcage into unwinding into center 引导肋骨向中心展开	Guide the ribcage 引导肋骨
Attention: 注意：	Body guides the movement, arms follow with delay 身体引导运动，手臂跟随有延迟	Body guides the movement, arms follow with delay 身体引导运动，手臂跟随有延迟	Body guides the movement, arm follow with delay, 身体引导运动，手臂跟随有延迟，	Arms guide the movement, body follows 手臂引导运动，身体跟随

Step 1: learn each position of the spine with the leading arm.
第一步：用主导手臂学习脊柱的每个位置。
Step 2: Learn the spiraling twist in the bowl curl position with one arm guiding and one arm following;
第二步：学习碗卷姿势中单臂引导、单臂跟随的螺旋扭转动作；
Attention: placement of the hands, body guides the movement, position of the head;
注意：手的位置，身体引导动作，头的位置；
Step 3: learn the side shift position;
第三步：学习侧移姿势；
Attention: position of the head;
注意：头的位置；
Step 4: entire movement in slow motion in 4 counts: and down - and shift - and center - and dive
第 4 步：整个动作以慢动作 4 拍完成：向上-向下-向侧移-向中心-向下潜
Step 5: add the breathing: teacher breathes with the student
第 5 步：加入呼吸：老师与学生同步呼吸

5. LEG WORK SERIES, UPPER STRAPS ON THE FEET
5. 腿部练习系列，脚上系好上绑带

Seated Leg work: 坐姿腿部练习：

Repeat: slalom, continuous movement with double breath
重复：回转滑行，双呼吸的连续运动

New exercise: Hip-knee joint mobilization
新练习：髋膝关节活动

on the chair: 在椅子上：

Step 1: Learn the diamond shape position alternating with x -position (internal spiraling) = spiraling in to spiraling out;
步骤 1：学习菱形位置与 X 位置交替（内旋）= 旋入到旋出；
Step 2: connect to the full movement: extended legs, parallel -

x

position / spiraling in - spiraling out / diamond shape - extended legs repeat
步骤 2：连接到完整动作：伸直腿，平行-

x

位置 / 旋入-旋出 / 菱形-伸直腿重复
Step 3: reverse the movement
步骤三：反向运动
Step 4: apply to upper straps: sit higher up, not too much leaning back, toes almost touching the floor;
步骤四：应用于上绑带：坐得更高一些，不要过度后仰，脚趾几乎触地；
Connect all movements of that sequence;
连接该序列的所有动作；

Hands on: 手接触：

kneeling next to the student, guiding the legs into spiraling in and spiraling out with brushing from top of thigh to the knee + traction on the feet.
跪在学生旁边，引导腿部向内螺旋和向外螺旋，同时从大腿顶部刷至膝盖，并对脚施加牵引。

6. ABDOMINAL SERIES 6. 腹部系列

New exercises: 新练习：

curl ups with crossing over
卷腹交叉
curl ups with crossing over into arch, legs bent
卷腹交叉进入拱形，双腿弯曲
curl ups with crossing over into arch, legs extended
卷腹交叉进入拱形，双腿伸直

起始姿势：连接的肋骨长脖子坐骨向前伸展；骨盆变窄挤压内腿推压脚掌 + 拉动脚跟

Starting position:

Connected ribcage

Long neck

Sit bones reaching forward;

Narrowing of the pelvis

Squeeze the inner thighs

Press feet down + pull the heels

开始交叉动作：立即交叉；肩膀朝向对侧膝盖；双腿反向移动；长颈伸展背部；保持肘部打开

Initiate the cross over:

Immediately cross over;

Shoulder towards opposite knee; Legs move in opposition;

Long neck

Elongate the back side;

Keep elbows open

完全卷起进入平衡卷曲姿势过渡：如果需要，双腿伸直

Roll up all the way into balanced curl position

Transition: legs extended if needed

过渡：脊柱向前 scooping 进入平衡拱形姿势看对角线向上肘部打开

Transition:

Scooping forward with the spine into balanced arch position

Look diagonal up Elbows open

Transition: elevation of the spine into upright, Start from solar plexus to roll back into curl and down;
过渡：脊柱抬高进入直立姿势从太阳神经丛开始向后滚动进入卷曲并向下

Roll back + unwinding to center position, If legs have been extended: Start bending the legs to keep the curl cradle position
回滚+展开至中心位置，如果腿部已伸展：开始弯曲腿部以保持卷曲摇篮位置

Up to here = simple curl up
到这里 = 简单蜷缩

Standing next to 站在旁边

Support the 支撑

V-grip to support V 型握把来支撑

V-grip to guide V 型握法引导

Brushing down the 刷下

For curl up with cross over: support the cross over from as low as possible; next to client: support from ribcage cradle to

\to

part 1 : one hand iliac spine + one hand sacrum to cross over low

\to

part 2 : one hand opposition legs + one hand elongating backside

\to 2014

: part 3: one hand opposition legs + use forearms to spiral the upper body + one hand at iliac spine to support cross over in lumbar spine
为了蜷缩着跨越：尽可能低地支持跨越；靠近客户：从肋骨摇篮到

\to

部位支持：一手髂嵴+一手骶骨跨越到低位

\to

部位：一手对侧腿+一手拉伸背部

\to 2014

部位：一手对侧腿+用前臂旋转上半身+一手在髂嵴处支持腰椎跨越

7. UPPER BODY OPENINGS
7. 上半身展开

New exercise: Figure 8's
新练习：8 字练习

起始姿势：柔软蜷缩姿势，肩膀下沉，软化胸骨；手臂 scooping 向伸展：一手掌心向上，一手掌心向下；手臂与肩膀宽距离；骨盆收窄；

Starting position:

Soft curl position, shoulders down, softening the sternum; Arms scooping into extension: one palm facing up, one palm facing down;

Arms with shoulder wide distance;

Narrowing of the pelvis;

身体引导运动：打开"胸骨"至垂直伸展；身体引导，手臂平行跟随！头部跟随脊柱，脊柱呈拱形位置，连接肋骨；打开胸腔，手臂在末尾稍作伸展；

Body guides the movement:

Opening the "sternum" into vertical elongation;

Body guides, arms follow with parallel arms!

Head follows the spine, spine in arch position with connected ribcage;

Open the chest and a little extra reach with the arms at the end;

进入水平手臂姿势 = 在水平维度上打开"胸骨"；图像：像转动放置在胸骨上的旋钮；脊柱呈拱形并连接肋骨 + 看对角线向上。如果可能：一次重复头部跟随下臂，一次重复头部跟随上臂，否则头部保持在中心；

Transition into horizontal arm position = open the "sternum" in the horizontal dimension;

Image: like turning a knob placed at the sternum;

Spine in arch with connected ribcage + look diagonal up If possible:

One repetition with head following the lower arm, one repetition with head following the upper arm, otherwise head stays in the center;

过渡：手臂向相反方向画圈；脊柱呈柔和的拱形 = 手臂有额外的伸展

↓

过渡到卷曲：身体引导运动 = 连接肋骨，头部向上并越过，手臂跟随有延迟，允许手腕放松；

Transition:

Circle the arms around in opposition;

Spine in soft arch = extra reach with arms

↓

Transition to curl:

Body guides the movement = connect the ribcage and head moves up and over, arms follow with delay, allow to soften the wrist;

Preparation: 准备：

Step 1: learning the arm pattern on the chair: teacher shows, student follows
步骤 1：在椅子上学习手臂模式：老师展示，学生跟随
2014, Attention for the full movement: continuity of the flow of the movement so the breath can travel inside the tissue.
2014，注意整个运动：运动的流动的连续性，以便呼吸可以在组织内部旅行。
Step 2: with the cables: teacher sitting in front, student follows the teacher
第二步：使用线缆：老师坐在前面，学生跟随老师
Step 3: learn the movement of the sternum + chest + spine: in pulsations
第三步：学习胸骨+胸+脊柱的运动：在脉动中
a. arms parallel to the floor in starting position with spine in curl: initiate the opening of the “arm” by opening the chest into vertical dimension and scooping the arms; Body guides, arms follow;
a. 手臂与地面平行，脊柱呈弯曲状态，起始姿势：通过打开胸部到垂直维度来启动“手臂”的打开，手臂 scooping；身体引导，手臂跟随；
b. Arms horizontal extended in the front: scooping the arms and open the sternum in horizontal dimension; body guides, arms in parallel following the direction;
b. 手臂水平向前伸展：手臂 scooping 并在水平维度打开胸骨；身体引导，手臂平行跟随方向；
c. arms vertical in opposition, one arm up, one arm down, spine in arch: arms stay and initiate the curl by connecting the ribcage + softening the sternum, body guides and arms follow with delay
c. 双臂垂直相对，一臂向上，一臂向下，脊柱呈拱形：双臂保持姿势并开始卷曲，通过连接肋骨和软化胸骨来启动，身体引导，手臂跟随并延迟
d. Arms horizontal extended to the side: close the arms by softening the sternum in horizontal dimension and connecting the ribcage.
d. 双臂水平向两侧伸展：通过在水平维度软化胸骨并连接肋骨来收拢双臂。

Step 4: full movement; if possible with one repetition vision following the lower arm, one repetition with vision following the upper arm; 2014: Image of a knob on the sternum that expands vertical - than turn the knob around - than contract the knob.
步骤 4：完整动作；如果可能，一次重复视线跟随下臂，一次重复视线跟随上臂；2014：胸骨上的一个旋钮图像垂直扩展——然后旋转旋钮——然后收缩旋钮。
2014: For the movement of the head: whenever the arms are in the center position (both arms reaching horizontal), the gaze is slightly diagonal up.
2014：对于头部动作：每当双臂处于中心位置（双臂达到水平）时，视线略微斜向上。

8. UNWINDING: 8. 解旋：

Balance restoring twirling sequence
平衡恢复旋转序列
PROGRESSION 4 进程 4

	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上肢动作	Unwinding 放松
Progression 4 Step 1 进阶 4 第 1 步	Add: Single spiral forward; Single spiral reverse; 添加：单螺旋向前；单螺旋向后；	Add: Double knee circles; Double leg circles,: 2 variations 增加：双膝画圈；双腿画圈，2 种变化	repeat 重复	repeat 重复	Repeat 重复	Repeat 重复	Repeat 重复
Progression 4 Step 2 进阶 4 步骤 2	Repeat 重复	Repeat 重复	Add: Swimming: breaststroke 增加：游泳：蛙泳	Add: Seated sideways to the tower series 添加：侧身坐在塔系列旁边	Repeat 重复	Repeat 重复	Repeat 重复
Progression 4 Step 3 进阶 4 步骤 3	repeat 重复	Repeat 重复	repeat 重复	repeat 重复	Add:Curl ups with leg combination: Jackknife, legs on the bench 添加：带腿部组合的卷腹：杰克刀，腿部在凳子上	Add: Double arm circles, fwd, rev 增加：双臂画圈，向前，向后	Repeat 重复

1. Repeat: BASIC HOMEWORK SEQUENCE
1. 重复：基础家庭作业序列

Narrowing of the pelvis sequence on the chair + Rocking pulsations on chair + shivering and kneading of the legs + abdominal
骨盆狭窄序列在椅子上 + 椅子上的摇晃脉动 + 抖动和揉搓双腿 + 腹部

preparation on the floor;
在地板上进行准备；

Student can be asked to go through the sequence on her/his own before class;
可以在课前让学生自行完成这个序列；

2. ARCH & CURL SERIES:
2. 弓形与卷曲系列：

Repeat: Handle Unit- Arch and curl modified for pulsation sequence; 2014- SIMPLE VERSION
重复：操作单元-拱形和卷曲修改为脉动序列；2014-简易版

Modified range of motion: find the positions of the handles;
活动范围调整：找到把手的位置；
Attention: Rhythm is like the pulsation of the heart beat, continuous; Heavy hands + arms: press down on the handles; more resistance on the handle unit than usual; If possible: insist on the rippling action of the spine (use pillow on top if the arms for scoop to initiate rippling back),
注意：节奏就像心跳的搏动，连续不断；重手+手臂：向下按压把手；把手单元比平时有更多阻力；如果可能：坚持脊柱的波浪动作（如果手臂用于挖掘，可以在上面放枕头来启动向后波浪）,

Repeat: arch & curl, stirring, cross grip stretch exercises with handle unit
重复：拱形与卷曲、搅拌、交叉握把伸展练习，使用握把单元
For the arch & curl introverted and extroverted, Attention: delay of the head + shoulder dimple down; Hands on: standing in front or behind the student: teacher is touching the shoulder dimples in transition from arch to curl;
对于拱形和卷曲的内向和外向，注意：头部+肩部凹陷的延迟下降；手的位置：站在学生前面或后面：老师触摸肩部凹陷从拱形到卷曲的过渡；

New exercise: single spiral forward
新练习：单螺旋向前

起始姿势；抬高脊柱+骨盆收窄，肩膀下沉+长颈，肋骨连接，手臂弯曲，向前看

Starting position;

Elevated spine + narrowing of the pelvis,

Shoulders down + long neck Ribcage connected, arms bent, look forward

开始：脊柱螺旋扭转+柔和的拱形；手臂伸展+螺旋；头部跟随脊柱方向；脊柱螺旋扭转和拱形，带有打哈欠般的特质；

Initiate:

Spiraling twist of the spine + soft arch;

Arms extended + spiraling;

Head follows the direction of the spine;

Spiraling twist and arch of the spine with yawning quality;

将把手环绕到高位 V 形：加深脊柱螺旋扭转+拱形；双腿打开+双腿相对；头部跟随脊柱方向；

Circle the handles into high V position:

Deepen the spiraling twist + arch of the spine;

Legs opened + opposition of the legs;

Head follows the direction of the spine;

向后滚动（解开）+卷曲到把手低位 V 形的平衡卷曲姿势；手臂伸展+向外伸展

↓

向上滚动+抬高脊柱回到起始姿势；

Roll back (unwinding) + curl into balanced curl position in low V of the handles;

Arms extended + reaching out

↓

Roll up + elevate spine into starting position;

站在学生身后：检查位置支持骨盆收窄

Standing behind the student:

Check on position

Support the narrowing of the pelvis

开始旋转扭转：手掌引导肋骨手掌靠近上臂褶皱处或：一只手放在肩上，另一只手放在上臂褶皱区域；

Initiate the spiraling twist:

Palms guiding the ribcage Palms placed close to the upper arm fold or:

One hand on top of shoulder, one hand on upper arm fold area;

支持拱形：头部胸腔 scooping 检查双腿的对抗；或：手掌横向放在肋骨两侧支撑肋骨或：一只手支持双腿的对抗 + 一只手放在骨盆上支持拱形

Support the arch:

Head thoracic scoop

Check on the opposition of the legs;

Or:

Ribcage support with palms lateral on both sides of ribcage

Or:

One hand to support the opposition of the leg + one hand on the pelvis to support the arch

支持卷曲：胸腔 scooping 或：一只手放在肩上 + 一只手用于胸腔 scooping 或：支持肩窝向下。2014：一只手 scooping 胸腔，另一只前臂与肩胛骨脊柱对齐放置

Support the curl:

Ribcage scoop

Or: one hand on top of shoulder + one hand for ribcage scoop

Or:

Support the shoulder dimple down.

2014: one hand scooping the ribcage and one forearm placed aligned to the spine of the scapulae

2014: Standing on the side and slightly behind the
2014: 站在旁边并略微靠后

Verbalize 口语化表达

Support the spiraling with arch in high V of handle:
在握把的高 V 形处用弓形支持旋转：

If necessary: slight resistance of the handles to support the
如有必要：握把轻微阻力以支持

学生：口语化表达

student:

Verbalize

One hand slows down the handle bar - one hand supports the "whipping / undulation action" of the thoracic spine
一只手放慢车把速度 - 另一只手支撑胸椎的"鞭打/波动动作"

delay of the arm and the whip like action of the body
手臂的延迟和身体的鞭打动作

Attention: in spiraling of the spine keep the head position in relation to the sternum!
注意：在脊柱旋转时，保持头部相对于胸骨的位置！

New exercise: Single spiral reverse initiated with arch (standard version)
新练习：单螺旋反向启动，带拱形（标准版）

起始姿势：与上述相同将把手向外放置更多，以便手臂轻松进行螺旋过渡；骨盆收窄

Starting position:

Same as above

Place handles more to the outside for easy spiraling transition of the arms;

Narrowing of the pelvis

启动：螺旋扭转和拱形；螺旋手臂伸直；手放在黑色把手上是悬挂的（= 猴子抓握）；手心朝上的手臂远离身体

Initiate:

Spiraling twist and arch;

Spiraling arms into extension;

Hand placed on the black handle bar is hanging (= monkey grip); arm with palm on top of handle bar is pushing away from the body;

绕把手画圈到高 V 姿势：加深螺旋扭转和拱形；双腿打开，双腿相对

Circle with the handle into high V position: Deepen the spiraling twist and arch;

Legs open, opposition of the legs

放松进入：拱形，肩轴与地面平行（如同搅拌时）

Unwind into:

Arch with shoulder axis parallel to the floor (like in stirring)

滚动+卷回平衡卷曲姿势；双腿"闭合"，肩膀下沉长颈；

↓

滚动起身+抬高进入起始姿势

Roll + curl back into balanced curl position; Legs "closed", Shoulders down and long neck;

↓

Rollup + elevate into starting position

站在学生身后：检查姿势；支撑骨盆收窄；

Standing behind the student:

Check on position; Support the narrowing of the pelvis;

启动螺旋扭转：手掌引导肋骨笼或头部胸椎勺形

Initiate the spiraling twist:

Palms guiding the ribcage

Or head thoracic scoop

Support the arch: Palms lateral on each side of the ribcage or: Head thoracic scoop; Opposition of the legs: Brushing down and open the legs with spiraling quality;
支撑拱形：双掌分别位于肋骨两侧或：胸部拱形；双腿的对抗：螺旋式向下刷开双腿；

Check on position: Head thoracic scoop
检查位置：胸部拱形

Support the curl: Ribcage scoop or ilium scoop or shoulder dimple.
支撑卷曲：肋骨拱形或髂骨拱形或肩窝。

Attention: in spiraling of the spine keep the head position in relation to the sternum!
注意：在脊柱螺旋时，保持头部相对于胸骨的位置！
For continuous movement: add rhythm of 4 :
对于持续运动：添加 4 拍的节奏：
Always finish with symmetrical exercise, here: arch &curl introverted in rhythm of 4.
始终以对称练习结束，这里：弓步与内收动作在 4 拍节奏中进行。

3. HAMSTRINGS SERIES 3. 腘绳肌系列

Repeat: Single leg pump continuous; Attention: position of the legs: foot of bent leg touches at half way of the shin bone+ pull the knee cab up for the extended leg;
重复：单腿泵连续；注意：腿的位置：弯曲腿的脚跟接触胫骨中点+将伸直腿的膝盖向上拉起；

INTRODUCTION SUPPLE-ING and the PSOS PRINCIPLE:
引言：柔韧训练与 PSOS 原则：
Preparation of the narrowing of the pelvis by using the psoas principle + supple-ing.
通过运用 PSOS 原则进行柔韧训练，使骨盆变窄。

Image for supple-ing: like a bicycle pump; supple-ing is the technique that allows the breath to move down to the seed center. Supple-ing

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vacuum in the seed center…
柔韧训练的图像：像自行车打气筒；柔韧训练是使呼吸向下移动到种子中心的技术。柔韧训练

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在种子中心制造真空……
Directions: elongate the psoas + scoop the iliacus towards the seedcenter + wrap around the sacrum.
指导：伸展髂腰肌 + 将髂肌向种子中心 scooping + 围绕骶骨。
Intro: on the floor with half foam roller or towel under center of the sacrum. Find all directions of psoas, iliacus and wrapping; 2014:
简介：在地板上用半个泡沫轴或毛巾垫在骶骨中心下方。找到所有方向的腰大肌、髂肌和包裹；2014 年：
Part 1: introduce the passive supple-ing with bolster / chair/ towel underneath the sacrum; find position by preparing the matador leg;
第一部分：介绍用靠枕/椅子/毛巾在骶骨下方进行被动柔韧性练习；通过准备斗牛犬腿找到位置；
Part 2: introduce from passive supple-ing into connected supple-ing
第二部分：介绍从被动柔韧性练习过渡到连接式柔韧性练习
Part 3: introduce from passive supple-ing into connected supple- ing + psoas elongation + wrap around the sacrum
第三部分：介绍从被动柔韧性练习过渡到连接式柔韧性练习+腰大肌拉伸+围绕骶骨包裹
Part 4: apply that to a standing position;
第四部分：应用于站立姿势；
New exercise: Double knee circles
新练习：双膝画圈

Starting position: arrange pelvis + sit bones reaching forward Angle of the knees: 90 degree Angle pelvis-legs: more than 90 degree Pointed feet Both legs together + squeezing the inner thighs; 起始姿势：调整骨盆+坐骨向前伸展角度：膝盖 90 度骨盆-腿部角度：大于 90 度脚尖朝前双腿并拢+夹紧内腿；	Side shift: Initiate by sideways arch of the lumbar spine; Knees stay in the center, feet to the side; Pelvis stays in flat position + reach forward with the sit bones; 侧移：通过腰椎侧弯启动；膝盖保持在中间，脚移向侧面；骨盆保持平直姿势+坐骨向前伸展；	Stay in sideways arch of the lumbar spine + extend both legs up to the ceiling; If possible: flexed feet $↓$ Transition into sideways arch of the spine on the other side $=$ semi circle of the legs 保持在腰椎侧弯姿势 + 双腿向上伸展至天花板；如果可能：脚趾屈曲 $↓$ 过渡到另一侧的脊柱侧弯姿势 $=$ 双腿呈半圆形	Continue the circle: Legs bent with sideways arch of the lumbar spine on the other side; Pointed feet $↓$ Return to/ transition through center position 继续圆圈动作：双腿弯曲，另一侧保持腰椎侧弯姿势；脚趾指向天花板 $↓$ 返回/过渡至中心位置
Standing in front of the student: Check on the position, specially the sit bones reaching forward 站在学生面前：检查姿势，特别是坐骨是否向前伸展	Guiding the legs + check on the position of the spine; Use a weight plate placed on the seed center as point of reference for pivot point; Check on the connection of the ribcage or: Guide the pelvis 引导双腿 + 检查脊柱位置；使用放置在种子中心的重物作为旋转点参考；检查肋骨连接或：引导骨盆	Guiding the legs or guiding the pelvis 引导腿部或引导骨盆	Guiding the legs + check on the connection of the ribcage Or: guiding the pelvis 引导腿部 + 检查肋骨连接情况或：引导骨盆

Step 1: prepare with double knew circles side to side; Attention: the center between the 2 legs stays aligned to the center line of the body (nose), head stays in the center; sideways arch in the lumbar spine!
步骤 1：准备双膝圈左右分开；注意：两腿之间的中心与身体中心线（鼻子）保持一致，头部保持在中心；腰椎侧向弯曲！
Step 2: full movement
步骤 2：完整运动

New exercise: Double leg circles with leg shift (Variation 1)
新练习：双腿画圈加腿部转换（变化 1）

起始姿势：双腿伸直，平行且并拢，脚部屈曲骨盆与腿部角度：大于 90 度调整骨盆，使坐骨向前

Starting position:

Extended legs, parallel + together, flexed feet

Angle pelvis-legs: bigger than 90 degree arrange pelvis + sit bones reaching forward

单腿向一侧移动：一条腿沿着另一条腿摩擦；在骨盆关节中移动股骨头；骨盆保持平坦位置

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刺激髂骨-骶骨关节小范围画圈，从 90 度到 45 度向前

Shifting legs to one side:

One leg brushing along the other leg;

Shift the femur head in the pelvic joint;

Pelvis stays in the flat position

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stimulation of the ilio-sacral joint

smaller circle with smaller range of motion from 90 degree to 45 degree in front.

继续画圈：到 45 度向前屈曲脚部

Continue the circle:

To 45 degree in front

Flexed feet

继续圆圈：再次移动双腿，绷直双脚

↓

过渡到起始位置

Continue the circle:

Shifting the legs again, flexed feet

↓

Transition into starting position

站在学生面前：检查姿势

Standing in front of the student:

Check on the position

Guiding the legs: Traction on both legs + shifting the legs
引导双腿：双腿牵引 + 移动双腿

Guiding the legs 引导腿部

Preparation on the floor: teacher is guiding the legs of the student in small range of motion side to side; Stay in flexed foot, suction foot position.
地面准备：老师在小范围内引导学生的腿部左右移动；保持屈脚，吸附脚位。

New exercise: Double leg circles with legs together and spiraling twist of the lumbar spine (Variation 2)
新练习：双腿并拢做圆圈运动，同时进行腰椎螺旋扭转（变式 2）

起始姿势：同上 2014：抬起头部离开凳面。

Starting position:

Same as above

2014: lift the head off the bench top

将双腿向一侧环绕：启动：腰椎螺旋扭转；使骨盆一侧离开垫子 + 保持肋骨连接；双腿长度相同 = 踝对踝 + 将一条腿放在另一条腿上；意图：使用螺旋模式释放腰椎；

Circling the legs to one side:

Initiate:

Spiraling twist of the lumbar spine;

Allow one side of the pelvis to come off the bench + keep ribcage connected;

Both legs with the same length = ankle to ankle + place one leg on top of the other;

Intention:

Release for the lumbar spine using the spiraling pattern;

双腿环绕：脊柱展开至拉长、直立的姿势；双腿在前方不低于 45 度！

Circle the legs around:

Unwind the spine into elongated, + straight position; Legs not lower than 45 degrees in front!

将双腿向另一侧环绕：启动：腰椎螺旋扭转；使骨盆一侧离开垫子 + 将一条腿放在另一条腿上。保持肋骨连接；

Circling the legs to the other side:

Initiate:

Spiraling twist of the lumbar spine;

Allow one side of the pelvis to come off the bench + place one leg on top of the other.

Keep the ribcage connected;

站在学生面前：检查姿势

Standing in front of the student:

Check on the position

启动：2014 年：用腹股沟勺引导骨盆，然后：单侧勺起并推动上方的腿转向

Initiate:

2014: Guide the pelvis with the groin scoop, than:

Scoop on one side and push the side for the top leg over to

Guiding the legs to 45 degree in front
引导双腿向前至 45 度

引导双腿：一只手臂环绕骨盆以支持脊柱的螺旋扭转 + 另一只手臂环绕双腿；

Guiding the legs:

One arm wrapping around the pelvis to support the spiraling twist of the spine + one arm wrapping around the legs;

支持腰椎的螺旋，然后：强调一腿压在另一腿上，然后：一只手臂沿着背部滑动以支持伸展 + 另一只手臂将上方的腿固定在原位；将把手放在侧面作为参考点。

support the spiral in the lumbar spine, than: emphasize one leg on top of the other, than:

One arm brushing along the back side to support the elongation + one arm keeping the top leg in place;

Place handles to the side as point of reference.

+ emphasize one leg on top of the other
+ 将一条腿放在另一条腿的上方

Preparation on the floor: find a position to ensure a “concave / curl / elongated curve shape” in the lower back at all times and avoid an arch in the lumbar spine; if needed: lift pelvis slightly off the bench;
地面准备：找到一个位置，确保整个过程中下背部呈“凹形/卷曲/拉长曲线形状”，避免腰椎反弓；如有需要：将骨盆略微抬离凳子
2014: Preparation on the floor: from lying on the floor + legs up in 90 degree + tree trunk legs + head up - spiral the lumbar spine while keeping the curl, place one leg on top of the other and move the legs to the side;
2014：地面准备：从平躺姿势开始 + 双腿抬起呈 90 度 + 树干腿 + 头部抬起 - 在保持卷曲的同时旋转腰椎，将一条腿放在另一条腿上方，并将双腿移向侧面
Attention: emphasize the concave shape of the lower back at all times, allow the sacrum to come off the bench; emphasize to place one leg up and over the other leg. Apply the supple-ing and psoas principle.
注意：始终强调下背部的凹形，允许骶骨略微离开凳子；强调将一条腿抬起并跨过另一条腿。应用柔韧化和髂腰肌原则。

4. UPPER BODY SERTES
4. 上身练习

Repeat: entire series up to canoeing
重复：整个系列直到划桨

New exercise: Breaststroke
新练习：蛙泳

起始姿势：伸手进入拉力线；双臂划水；身体前倾并弓起脊柱；目光斜向上看，像脊柱弓起时向前摆动

Starting position:

Reaching into the cable line;

Both arms scooping;

Lean forward and arch the spine;

Look diagonal up

Like rocking forward with spine in arch

向后摇摆：通过将肋骨连接到柔软、长长的卷曲位置来启动拨弦卷曲姿势；胸部扩张 + 斜向上看至滑轮塔；身体引导运动，手臂跟随有延迟：手臂向两侧打开，肘部微屈，手掌朝外，肩膀下沉同步：脊柱的运动 + 手臂的运动

Rocking back:

Initiate the bowed curl position by connecting the ribcage more into soft, long curl;

Chest expanded +

Look diagonal up to the pulley tower;

Body guides the movement, arms follow with delay:

Arms open to the side with soft bent elbows, palms facing outward, shoulders down Synchronize:

movement of the spine + movement of the arms

过渡：启动肘部的半圆（LOOP）（围绕一个球）；胸部和胸骨的精致扩张 + 抬高脊柱；双手感觉像缠绕在钢缆上；最终位置：手臂形成鸡蛋形状，手掌在太阳神经丛高度

Transition:

Initiate semi-circle (LOOP) of the elbows = wrapping around a ball;

With sophisticated expansion of the chest and sternum + elevate the spine; hands feel like wrapping around the cable; Final position:

Arms create an egg shape with palms on height of solar plexus

过渡：向前摇摆 + 手臂伸展并达到钢缆线

Transition:

Rocking forward + arms extending and reaching into the cable line

Standing sideways to the student: Check on position 站在学生侧面：检查位置	Guiding one arm: Traction sideways for the elbow + Scooping of the upper arm to the side; Check on the position of the hand; 引导一只手臂：横向牵引肘部 + 将上臂向侧面 scooping；检查手的位置；	Guiding one arm: Guide the elbow + forearm in a semi circle / loop Check on the position 引导一只手臂：引导肘部 + 前臂呈半圆形/环状检查位置	Guiding the arm 引导手臂
Sitting behind the client: If necessary: head-thoracic scoop 坐在客户身后：如有必要：头胸 scooping	Check on the arm position: same grip as in arch and curl to open the elbows to the side 检查手臂位置：与推举和弯举时相同，打开肘部向两侧伸展	Guiding the arms: Pull elbows sideways+ brush the upper arms into the cable line; Check on position 引导手臂：将肘部向两侧拉动+将上臂刷向缆绳线；检查位置	Guiding the arms: brushing along the arms 引导手臂：沿手臂刷动

5. LEG WORK SERIES
5. 腿部训练系列

Seated Leg work 坐姿腿部训练

New exercise: seated sideways to the tower, LOWER STRAPS ON THE FEET
新动作：侧身坐在器械旁，双脚系低档位
Step 1: arrange the sitting position
步骤 1：调整坐姿
Push the bench sideways so in sitting position the knees are aligned to the center of the pulley tower;
将凳子向旁边推，使坐姿时膝盖与滑轮塔中心对齐；
Sit in bowed curl position: one hand pulling + placed at the front edge of the bench + one hand pushing and placed at the back edge of the bench;
坐在蜷缩姿势：一只手拉住，放在凳子前端；另一只手推，放在凳子后端；
Make sure the upper body is not tensed.
确保上半身不要紧张。
For the supporting leg: FLAT foot, if needed us a prop.
对于支撑腿：平放脚，如有需要使用支撑物。
Movements: 动作：
a. Leg extensions each leg in repetitions of 8 or 4
a. 每条腿做 8 次或 4 次的腿屈伸
b. Pendulum, each leg in repetitions of 8 or 4
b. 摇摆练习，每条腿做 8 次或 4 次
c. Full circles, both directions, each leg in repetitions of 8 or 4
c. 完整圆圈，两个方向，每条腿做 8 次或 4 次
d. Double leg circles / slalom, both directions in repetitions of 8 or 4
d. 双腿圆圈/障碍穿越，两个方向，每条腿做 8 次或 4 次

Attention for all exercises:
注意所有练习：
Spiraling the thigh bone in and out = knee angle stays for pendulum exercise; knees stay in center; thigh bone always reaching out;
大腿骨向内向外旋转 = 膝盖角度保持摆动练习；膝盖保持在中心；大腿骨始终向外伸展；
Find a position to decompress the hip joint (preferable bow curl position)
找到一个位置来放松髋关节（最好是弓形卷曲位置）
Choose the position of flexed or point according to the comfort of the student.
根据学生的舒适度选择弯曲或点位置。
Double leg circles / slalom: upper body stays (as opposed to spiraling in opposition), look slightly towards the feet.
双腿画圈/障碍穿越：上半身保持稳定（而不是相反方向旋转），目光略微看向脚部。
Leg extension: leg arrives through scoop into extension.
腿部伸展：腿部通过 scooping 动作进入伸展。
Hands on for all exercises:
所有练习中手部都要支撑：
Support the traction of the legs;
支撑腿部牵引。
Support the spiraling in and out of the thigh bone
支持大腿骨的螺旋进出
Check on position of knees in the center;
检查膝盖是否在中心位置;

Breathing: Double breath for all exercises;
呼吸：所有练习都采用双呼吸;
Finish with: symmetrical exercise, facing the tower (for example: circles in both directions or hip-knee joint mobilization);
结束：对称性练习，面向塔（例如：双向圆周运动或髋膝关节活动）；

6. ABDOMINAL SERIES 6. 腹部系列

New exercise: curl ups with leg combination
新练习：带腿部组合的卷腹

Step 1: on the floor
步骤 1：在地板上
Spine in cradle position with forearms on the floor: learn the movement pattern of the legs with single legs and double legs; apply supporting hands on for the legs;
脊柱处于摇篮位置，前臂在地面上：学习单腿和双腿的运动模式；对腿部施加支撑手；
Step 2: on the floor
第二步：在地板上
Coordination of spine in cradle position with rolling forward and back plus movement pattern of the legs;
摇篮姿势下脊柱的协调，向前和向后滚动加上腿部运动模式；
Step 3: final version with equipment
第三步：最终版本带设备

起始姿势：连接肋骨长颈坐骨向前伸展；骨盆变窄挤压内大腿脚跟向下踩 + 拉动脚跟

Starting position: Connected ribcage Long neck Sit bones reaching forward;

Narrowing of the pelvis

Squeeze the imer thighs Press feet down + pull the heels

Return to starting position; feet resting on the bench top;
回到起始位置；双脚放在凳子顶部；

上半身：卷曲成平衡姿势，头部居中；单腿抬起：膝盖角度保持，更趋向于长腿；坐骨向前延伸，呈半圆形向上环绕；单腿抬起时：膝盖略微越过额头；同步：上半身+腿部。上半身向上移动至骶骨区域。

Upper body:

Curl up into balanced position, head centered; Single leg lift:

Knee angle stays, more towards a

long leg;

Sit bones reaching forward and in a semi circle up and around;

In single leg: knee slightly crossing over to the forehead; Synchronize: upper body + leg. Upper body moves up to sacrum area.

单腿抬起卷曲+抬起另一条腿：卷曲：拉长身体后侧 + 腿：坐骨向前延伸并环绕；支撑腿推入凳子；同步：上半身+双腿。上半身发力卷曲。

Single leg lift Curl up + lift the other leg:

Curl up: elongate the back side of the body

Leg:

Reach with sit bone forward and around;

Push the supporting leg into the bench;

Synchronize: upper body+ legs Effort from the upper body for the curl up;

双腿抬起上身：卷曲姿势；双腿抬起：双腿并拢；夹紧内腿；脚尖绷直；坐骨：向前伸展+半圆形向上环绕；膝盖朝向额头方向；头部保持居中；腿部用力触碰额头；双腿移动至额头，上身卷曲至肾脏区域；

Double leg lift

Upper body: Curl up position; Double leg lift: Legs together; Squeeze the inner thighs; Pointed feet; Sit bones: reach forward + semi circle up and around; Knees in direction of the forehead; head stays centered; Effort from the legs to touch the forehead; legs move to forehead, upper body rolls up to kidney area;

New exercise: Jackknife with legs on the bench
新练习：带有双腿的仰卧起坐

Starting position: 起始姿势：

Single leg lift 单腿抬起

Return to starting 返回起始位置

Single leg lift 单腿抬起

Double leg lift 双腿抬起

flat pelvis + sit bones reaching forward; find the individual position for the knee angle; long neck + shoulders down; arms extended in direction of the cable line; palms facing downwards; heels aligned to the sit bones;
平坦骨盆 + 坐骨向前伸展；找到适合膝盖角度的个体位置；长颈 + 肩膀下沉；手臂沿钢索线方向伸展；手掌朝下；脚跟与坐骨对齐；

刷手臂：沿着电缆线：软肘；手掌向前；将手掌放在凳子顶部 +2014 抓住凳子顶部在最终位置：手臂向前伸展

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将肩膀放下+ 挤压凳子 = 连接肋骨；上半身：卷曲成平衡位置，头部居中；腿部：膝盖角度保持，更倾向于长腿；坐骨向前伸展，呈半圆形向上和周围；单腿：膝盖略微越过额头；同步：手臂 + 上半身 + 腿部。上半身发力卷曲；

Brushing the arms: Following the cable line:

Soft elbows;

Palms facing forward;

Place the palms next to the bench top +2014 grab the bench top

In final position: reach forward with the arms

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bring the shoulders down

Squeeze the bench = connect the intercostals;

Upper body:

Curl up into balanced position, head centered; Legs:

Knee angle stays, more towards a long leg; Sit bones reaching forward and in a semi circle up and around; In single leg: knee slightly crossing over to the forehead;

Synchronize:

Arms + upper body + leg.

Effort from the upper body for the curl up;

position; feet resting on the bench top;
位置；脚 resting on the bench top；

卷曲抬起另一条腿：卷曲：拉长身体后侧 + 腿部：坐骨向前伸展；将支撑腿推到凳子上；同步：手臂 + 上半身 + 腿部上半身发力卷曲；

Curl up lift the other leg:

Curl up: elongate the back side of the body

Leg:

Reach with sit bone forward and around;

Push the supporting leg into the bench;

Synchronize:

Arms +upper body+ legs

Effort from the upper body for the curl up;

刷手臂：和之前一样；上半身：卷曲位置；双腿抬起：双腿并拢；挤压内腿；脚尖朝前；坐骨：向前伸展 + 半圆形向上和周围；膝盖朝向额头；头部保持居中；腿部发力触碰额头；

Brushing the arms:

Same as before;

Upper body:

Curl up position;

Double leg lift:

Legs together;

Squeeze the inner thighs;

Pointed feet;

Sit bones: reach

forward + semi circle up and around;

Knees in direction of the forehead; head stays centered;

Effort from the legs to touch the forehead;

7. UPPER BODY SERIES
7. 上身系列

New exercise: Double arm circles forward
新练习：双臂向前画圈

Double arm brushing down; Palms facing forward; Body guides the movement; Spine in balanced curl; Arms follow with delay; Shoulders down, soft elbows;
双臂向下刷；掌心向前；身体引导动作；脊柱保持平衡卷曲；手臂跟随有延迟；肩膀下沉，柔软的肘部；

Passing through an upright position with arms parallel to the floor, palms facing down
手臂平行于地面，掌心向下，通过直立姿势

Continue the brushing arms downward; Arms extended; Initiate/start the elevation of the spine
继续将手臂向下刷；手臂伸直；开始脊柱的抬高

Arms circling backwards; Body follows the arms into elevated spine;
手臂向后画圈；身体跟随手臂进入抬高脊柱的状态；

Continue circling the arms into full reach into the cable line; Body follows into arch position; Look diagonal up and backwards; 2013: release the ribcage in maximum position.
继续画圈手臂至完全伸展至缆线；身体跟随进入拱形位置；斜向上向后看；2013：在最大位置释放肋骨。

Initiate: Re-Connect the ribcage, descending for curl position; Arms brush down with delay; Head follows the spine;
开始：重新连接肋骨，下降至卷曲位置；手臂延迟向下刷；头部跟随脊柱。

Hands on: 手接触：

teachers shows the movement and client follows.
老师示范动作，客户跟随。
Teachers guides verbally through the movement
老师通过语言指导动作
If possible: support the delay of the arms in transition from arch into curl,
如果可能：在从拱形过渡到卷曲时，支持手臂的延迟。

erse 反面

双臂向上 scooping；手臂弯曲并旋转；小指卷曲；肘部向前；柔软卷曲姿势；161

Double arm scooping upwards; Arms bent and spiraling in; Little finger curled in;

Elbows pointing forward; Soft curl position;

161

Reaching up into the cable line: Body guides the movement; Arms follow the body into reaching /yawning position; Spine: arch Arms follow the cable line with spiraling in; Head: look towards the direction of the arms;
向上伸入缆绳线：身体引导动作；手臂跟随身体进入伸展/张口位置；脊柱：拱起；手臂跟随缆绳线并旋转；头部：看向手臂方向；

In V position of the arms: Full extension of the arms in v position; Arms spiraling out, palms facing outward; Head: follows the direction of the spine into arch; 2013: release the ribcage in maximum position;
手臂在 V 位置：手臂在 V 位置完全伸展；手臂向外旋转，手掌朝外；头部：跟随脊柱方向拱起；2013：在最大位置释放肋骨

Circling the arms around: Body guides the movement; Initiate by reconnecting the ribcage + curl the spine into balanced curl; Shoulders down, long neck; Arms brushing forward next to the body with delay;
环绕手臂：身体引导动作；通过重新连接肋骨+使脊柱卷曲成平衡卷曲；肩膀下沉，长脖子；手臂与身体平行向前刷动，有延迟；

Continue circling the arms: Passing through an upright position; Arms extended + parallel to cable line
继续环绕手臂：通过直立姿势；手臂伸展+与缆线平行

Transition: reach forward with double arm scoop
过渡：双臂向前伸展

Hands on: 手接触：

Teacher shows the movement and client follows.
老师展示动作，客户跟随。
Teacher guides verbally through the movement
老师通过语言指导动作
If possible: support the delay of the arms in transition from arch to curl;
如果可能：在从拱形到卷曲的过渡中支持手臂的延迟；

8. UNWINDING 8. 解旋

PROGRESSION 5 进程 5

	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上身展开	Unwinding 放松
Progression 5 Step 1 进程 5 步骤 1	Add: Arch & Curl with diving pattern; Single spiral reverse with diving pattern 添加：弓形与卷曲动作结合跳水模式；反向单螺旋结合跳水模式	Add: Dolphin sideways Dolphin rev 添加：海豚侧身海豚旋转	repeat 重复	Repeat 重复	Repeat 重复	repeat 重复	Repeat 重复
Progression 5 Step 2 进阶 5 步骤 2	Repeat 重复	repeat 重复	Add: Twist &pull continuous Harvesting fwd, rev. 增加：扭转和拉连续收割前进，后退。	Add: Upper straps around the knee, facing the tower 增加：膝盖周围的上方绑带，面向塔	Repeat 重复	repeat 重复	repeat 重复
Progression 5 Step 3 进阶 5 步骤 3	Repeat 重复	repeat 重复	Repeat 重复	Repeat 重复	Add: Jackknife with legs off the bench 增加：双脚离凳子的剪刀式	Add: Eagle combination part 1 添加：鹰组合部分 1	repeat 重复

FINAIL HOMEWORK SEQUENCE
最终家庭作业序列

Introduce the final homework sequence including the knee to forehead combination and the Hip-Knee Joint mobilization on the floor (sequence listed in attachments).
介绍最终家庭作业序列，包括膝盖到额头的组合以及地面上的髋膝关节活动（附件中列出的序列）。
Attention for the floor preparation over folded chair: position of the tailbone + make the center of the sacrum (the bump) disappear; also apply to standing position; implement: supple-ing + psoas elongation + wrap around the sacrum + “matador leg”.
注意折叠椅上的地面准备：尾骨的位置+使骶骨中心（那个凸起）消失；这也适用于站立姿势；实施方法：柔韧练习+髂腰肌伸展+围绕骶骨缠绕+“斗牛士腿”。
New exercise knee to forehead: apply psoas elongation + supple-ing + placement of the tailbone (as opposed to “tucking the tailbone under”)
新练习：膝盖到前额：应用腰大肌伸展 + 柔韧 + 尾骨定位（与“将尾骨向下收”相反）

2. ARCH & CURL SERIES:
2. 弓形与卷曲系列：

2008: Repeat: Handle Unit- Arch and curl modified for pulsation sequence
2008：重复：操作单元- 弓形与卷曲针对脉动序列进行修改
ADD: Attention in arch and curl: in the transition from curl to upright position- open the ellbows sideways + diagonal pressure into the handle bars, 2014: SIMPLE VERSION
增加：在弓形与卷曲中的注意力：从卷曲到直立位置的转换时- 向两侧打开肘部 + 对把手施加对角线压力，2014：简易版

New exercise: Arch & Curl extroverted with diving pattern
新练习：外向型弓形与卷曲动作，配合潜水模式

起始姿势；抬高脊柱+骨盆收窄，肩膀下沉+长颈，肋骨连接，手臂弯曲，向前看

Starting position;

Elevated spine + narrowing of the pelvis, Shoulders down + long neck

Ribcage connected, arms bent, look forward

启动：手臂：旋转并伸展；脊柱：从头顶开始向“潜水卷曲”方向移动。继续：画圈操控把手+向下潜水

Initiate:

Arms: Spiraling and extending;

Spine: Starting from the top of the head to "dive into curl".

Continue: Circle the handles + dive down

画圈操控把手至高位 V 形：从眼睛开始，向脊柱弓形方向 scooping 启动

Circle the handles into high V:

initiate from the eyes to scoop into arch of the spine;

继续环绕把手：继续进入平衡拱形位置

Continue circling the handles:

Continue into balanced arch position

Elevate the spine and place handle in starting position
提升脊柱并将把手置于起始位置

站在学生身后：检查位置

Standing behind the student:

Check on the position

support the curl: Ribcage scoop grip
支撑卷曲：胸腔凹陷握法

老师需要站立的姿势：用头部引导脊柱，胸部上提 + 支撑腿部打开

Teacher has to stand up for:

Guiding the spine with head thoracic scoop

+ support the opening of the legs

Support the arch: Head thoracic scoop or shoulder opening;
支持拱形：头部胸部铲形或肩部开口；

Guide the spine: Head thoracic scoop
引导脊柱：胸部挖取

New exercise: single spiral reverse (starting with diving position)
新练习：单螺旋反向（从潜水姿势开始）

起始姿势；抬高脊柱+骨盆收窄，肩膀下沉+长颈，肋骨连接，手臂弯曲，向前看

Starting position;

Elevated spine + narrowing of the pelvis, Shoulders down + long neck

Ribcage connected, arms bent, look forward

启动：螺旋扭曲+卷曲=向上提升+卷曲朝向大腿骨，额头朝向膝盖方向+肩部轴处于螺旋位置继续：绕环把手+向下 scooping =向下潜入

Initiate:

Spiraling twist + curl = lift up + curl to dive towards the thigh bone

Forehead towards direction of the knee + shoulders axis in spiraling position

Continue:

Circle the handle + scoop down = dive down

将把手环绕成高 V：scooping 进入螺旋扭曲并拱起

Cincle the hanadles into high V:

scooping into spiraling twist with arch

继续环绕细把手：继续半圆形拱起

Continue cincling fine handles:

Continue the arch in a semi circle

Elevate the spine into center position and place handle in starting position
提升脊柱至中心位置，把手置于起始位置

站在学生身后：检查位置

Standing behind the student:

Check on the position

支撑卷曲：胸腔凹陷握法

support the curl:

Ribcage scoop grip

引导脊柱：双手在胸腔右侧和左侧或：头部胸腔凹陷

Guiding the spine: palms right and left of the ribcage

Or: head thoracic scoop

支撑拱形：头部胸腔凹陷

Support the arch:

Head thoracic scoop

引导脊柱：胸部挖取

Guide the spine:

Head thoracic scoop

For continuous movement: apply rhythm of 4 :
为持续运动：应用 4：的节奏

3. HAMSTRINGS SERIES: 3. 腘绳肌系列：

Repeat: Single leg pump continuous;
重复：单腿泵连续；
ADD: introduce the 3 different ranges of motions for the legs: 2014: head stays down supported by a pillow on the bench;
添加：介绍腿部运动的三个不同范围：2014 年：头部保持向下，由凳子上的枕头支撑；
a. half way to the shimbone; b. ankle to ankle; c. thigh bone touching the abdomen and heel towards the sit bone; Attention for part c: the supporting leg is “free”; stimulate the circulation!
a. 到骶骨的一半； b. 踝部到踝部； c. 大腿骨接触腹部，脚跟朝向坐骨；注意 c 部分：支撑腿是“自由的”；刺激循环！
Attention: remember that the pelvis might lift slightly as a by-product, not intentionally;
注意：记住骨盆可能会轻微抬起，这是副产品，不是有意为之；

New exercise: Dolphin sideways, forward
新练习：海豚侧身，向前

起始姿势：平行腿，尖脚；夹紧内腿=树干腿。骨盆收窄；骨盆漂浮；

Starting position:

Parallel legs, pointed feet;

Squeeze the inner thighs = tree trunk legs. Narrowing of the pelvis;

Floating pelvis;

交叉姿势：立即将双腿交叉，膝盖朝向对侧肩膀；（与骨盆旋转相反）让骨盆离开凳子+保持与腿的对抗；下背部：交叉并卷曲；胫骨：大致平行于缆线；头部进入对抗；

Cross over position: Immediately cross both legs over with knees towards opposite shoulder;

(as opposed to swivel the pelvis)

Allow the pelvis to lift off the bench + keep the opposition to the legs;

Lower back: cross over and curl;

Shinbones:

approximately parallel to the cable line;

Head moves into opposition;

腿伸展：膝盖保持在交叉姿势；伸展双腿；脚部弯曲；

Leg extension:

Knees stay in cross over position;

Extend both legs;

Flexed feet;

双腿沿对角线向下降低；双腿平行+并拢；以

3 / 4

方式将双腿降低至起始姿势

Lowering the legs in a diagonal downwards; Legs parallel + together;

Lower the legs

3 / 4

way towards the starting position

进入起始位置：从对角线

↓

双腿半圆进入中心位置；头部向后回到中心位置；

Transition into starting position:

From diagonal

↓

Semi-circle of the legs into center position; Head moves back to center position;

与学生双腿侧向站立：检查位置；轻微拉扯双腿

Standing sideways in relation to the legs of the student:

Check on position; Slight traction of the legs

Support the cross over position of the knees using the same grip like in double leg pump; Arrange the feet; Arrange the pelvis;
用与双腿泵相同的握法支撑膝盖交叉位置；调整双脚；调整骨盆；

Guide the legs + gentle keep the knees in place;
引导双腿 + 轻柔保持膝盖位置；

Guide the legs into the diagonal;
引导双腿进入对角线；

Guide the legs back into center;
引导双腿回到中心；

New exercise: Dolphin reverse
新练习：海豚反向

Starting position: Extended legs, parallel; Flexed feet; arrange pelvis; arms in overhead position;
起始姿势：伸直双腿，平行；弯曲脚部；调整骨盆；手臂在头顶位置；

拉长腿部：腿部平行；脚部弯曲；腿部与骨盆角度：90 度

Elongate the legs:

Legs parallel; Flexed feet; Angle for legspelvis: 90 degree

Narrowing the pelvis; Pointed feet; Allow the pelvis to slightly come off from bench;
骨盆变窄；脚尖朝前；允许骨盆略微离开凳子；

Legs diving forward + over; Knees moving away from the body; Allow pelvis to lift higher up: synchronize the knee "dive" with pelvis lift;
腿部向前并跨过；膝盖远离身体；允许骨盆更高抬起：同步膝盖"跨"与骨盆抬起；

Shinbone parallel to the floor; Pelvis off the bench;
胫骨与地面平行；骨盆离开凳子；

Scooping down with the legs; Try to keep the pelvis up as long as possible; Ideally: hamstrings touch the benchsynchronize with: lower the pelvis;

↓

Transition: Into extended legs towards the starting position;
双腿下蹲；尽量长时间保持骨盆向上；理想状态：腘绳肌触碰垫子同步：降低骨盆；

↓

过渡：伸直双腿回到起始位置；

Standing sideways to the student: Check position
侧身站立于学生旁：检查姿势

Guide the legs; If necessary: Scooping of the thigh bone to support the elongation of the lumbar spine;
引导双腿；如有必要：将股骨下蹲以支持腰椎的延展；

Narrowing of the pelvis grip;
骨盆握紧变窄；

Guide the legs: One forearm placed half way of the shinbone from top and below the calf.
引导双腿：一只前臂放在小腿骨从上往下的一半位置，位于腓肠肌下方。

Guide the legs: same as before;
引导双腿：与之前相同；

Guide the legs; 引导双腿；

Attention: synchronize the travelling of the knees and the traveling of the feet. Try to keep the pelvis up until the hamstrings touch the bench top.
注意：同步膝盖和脚的移动。尽量保持骨盆向上，直到腘绳肌碰到凳子顶部。
Also possible: use pole half way of the calves: climbing with the legs forward and over the pole, than: knees travel down + pelvis moves up, than: when back side of thighs touch the bench scoop down with the legs and place lower back on bench.
也可行：使用小腿中部作为支撑点：爬行时双腿向前越过支撑点，然后：膝盖向下移动+骨盆向上移动，接着：当大腿后侧触碰到凳子时，双腿向下收并让下背部放在凳子上。

4. UPPER BODY SERIES
4. 上身系列

New exercise: Twist & Pull continuous
新练习：扭转与拉连续

Attention: 注意：

Narrowing of the pelvis at all times, sit at the edge of the bench.
骨盆在任何时候都保持狭窄，坐在长凳的边缘。
Arms alternating: brushing down along the cable line, hands aligned to the level of the bench top;
手臂交替：沿着缆线向下刷，双手与长凳顶部保持水平；
Look around yourself in spiraling twist, level of the eyes stays “horizontal” (no looking down)
在螺旋扭转中环顾四周，眼睛保持“水平”（不要向下看）
In spiraling twist: soft bowed curl position with sternum upright + sophisticated expansion of the chest
在螺旋扭转中：胸部挺直的柔软弯曲卷曲姿势 + 胸部优雅的扩展
Accent in the spiraling twist position: extra reach + sophisticated expansion of the chest + elongate the spine; extra reach of the arms; keep the ribcage connected;
螺旋扭曲位置的强调：额外的伸展 + 胸部精致扩张 + 拉长脊柱；手臂额外的伸展；保持肋骨连接；

Accent in the breathing, soft breath with singing quality; inhale with the sophisticated expansion of the chest.
呼吸的强调，柔和的呼吸带有歌唱质感；用胸部精致扩张的方式吸气。
Hands on: 手的位置：
Sitting behind the student: teacher places the palms leveled with the height of the bench top, instruct the student: touch the palms of the teacher in spiraling twist position;
坐在学生后面：教师将手掌放在与凳子高度平齐的位置，指导学生：在螺旋扭曲位置触摸教师的手掌。

New exercise: Harvesting
新练习：收获

Attention: 注意：
Sit higher up, narrowing the pelvis;
抬高臀部，收窄骨盆；
Arms continuously creating/ circling in an EGG SHAPE in front of the body;
手臂在身体前方持续创造/画圈，呈鸡蛋形状；
Palms facing towards the body, little finger curled in;
手掌朝向身体，小指卷曲；
Start with the expelling cycle = outwards, followed by the nurturing cycle = inwards; allow the body to PULSATE with the movement (as opposed to moving up and down), organic rippling upwards of the spine.
从排出周期开始=向外，然后是滋养周期=向内；让身体随着运动 PULSATE（与上下移动相反），脊柱有机地向上波动。
Shoulders down, arms stay in front of the body;
肩膀下沉，手臂保持在身体前方；
Breathing: EXHALE with the reach of the arms.
呼吸：手臂伸展时呼气。
Hands on: 手的位置：
No specific hands on; verbalize: counting the rhythm.
没有具体的动手操作；用语言描述：数节奏。
Connect: twist & pull continuous with harvesting; use accentuated breath;
连接：扭转和拉扯与收割连续进行；使用强调呼吸；
2013: connect all exercises with focus on accentuated breath;
2013 年：将所有练习连接起来，重点强调呼吸。

5. LEG WORK SERIES
5. 腿部训练系列

New exercise: upper straps around the knees, facing the tower Part 1: knee to forehead combination
新练习：膝盖周围绑上上带，面向塔 Part 1：膝盖到额头的组合

Forward 向前

起始姿势：双腿完全伸展；“打开腹股沟”/拉伸股动脉/“斗牛士腿” 脊柱：卷曲，肾脏区域接触地面；支撑：前臂上

Starting position:

Fully extended legs; "open the groin" / stretch the femur artery / "matador leg"

Spine: in curl ,kidney area touches the floor;

Support: on the forearms;

像在大型摇篮中蜷缩：用手支撑 + 双膝抵额，双腿并拢；脚触地

Curling up like in large cradle: support on the hands

+ double knee to the forehead with legs together;

Touch the floor with the feet

Narrow + Open legs into diamond shape
双腿收窄 + 张开呈菱形

过渡：用手肘支撑向后摇晃 + 伸直双腿；末尾有额外伸展

Transition:

Rocking back with support on forearms + extend the legs; extra reach at the end.

Reverse 反向

起始姿势：双腿完全伸直；"打开腹股沟" / 拉伸股动脉 / "斗牛士腿" 脊柱：卷曲，肾脏区域接触地面；支撑：前臂；

Starting position:

Fully extended legs; "open the groin" / stretch the femoral artery / "matador leg" Spine: in curl, kidney area touches the floor; Support: on the forearms;

Curling up like in large cradle: support on the hands

+

Diamond shape position; Touch the floor with the feet;
像在大摇篮中一样卷曲：用手支撑

+

菱形姿势；双脚接触地面；

Close legs into parallel position
双腿并拢成平行姿势

Transition: Rocking back + extend the legs; extra reach at the end;
过渡：向后摇晃 + 伸直双腿；末尾有额外伸展；

Preparation: lying on the floor, facing the tower, place a prop under the center of the sacrum:
准备：躺在地板上，面向塔楼，在骶骨中心放置一个道具：
a. Learn the wrapping around the sacrum
a. 学习围绕骶骨的包裹
b. Emphasize the extra reach of the legs
b. 强调腿部的额外伸展
c. Learn the “matador leg”
c. 学习“斗牛士腿”

Hands on: support the wrapping around the sacrum
动手操作：支持围绕骶骨的包裹
Part 2: Hip-knee joint mobilization forward and reverse
第二部分：髋膝关节前后活动

Forward 向前	Support on the forearms; Fully cxtcnded legs; "open the groin"/stretch the femur artery; Pointed feet 前臂支撑；双腿完全伸展；"打开腹股沟"/拉伸股动脉；脚尖着地	X-shape position of the legs $=$ spiraling in of the thigh bones; X 形腿位 $=$ 大腿骨螺旋内收；	Change to diamond shape position of the legs $=$ spinaling out of the thigh bones; 改为菱形腿位 $=$ 大腿骨螺旋外展；	Extend the legs fully + extra reach 双腿完全伸直 + 额外伸展
Reverse 反向	Support on the forearms; Fully extended legs; "open the groin"/stretch the femur artery; Pointed feet 前臂支撑；双腿完全伸直；“打开腹股沟”/拉伸股动脉；脚尖朝前	Diamond shape position of the legs = spiraling out of the thigh bones 双腿呈菱形位置 = 大腿骨向外螺旋	Change to X-shape position $=$ spiraling in of the thigh bones; 变为 X 形位置 $=$ 大腿骨向内螺旋	Extend the legs fully + extra reach 双腿完全伸直 + 额外伸展

Emphasize the extra reach of the legs + wrapping around the sacrum
强调腿部的额外伸展 + 围绕骶骨
Part 3: Frogs 第三部分：青蛙

起始姿势：手臂放在或高于肩部高度；头部抬起；肾脏区域接触地面；腿部伸直 + 触摸

Starting position:

Arms placed next or above the shoulder height;

Head up;

Kidney area touches the floor;

Legs extended + touching the

Diamond shape of the legs + lift legs off the floor; if possible: shinbones parallel to the floor;
腿部呈菱形形状 + 将腿部抬离地面；如果可能：胫骨与地面平行；

双腿向两侧打开并伸展；双腿离地；如果可能：双腿与地面平行；

Open the legs to the side and extend;

Legs stay off the floor;

If possible: legs parallel to the floor;

move legs diagonal down towards the floor + Bring the legs together = close in the center
双腿对角线向下移动至地面 + 双腿并拢 = 在中心处合拢

Emphasize the extra reach of the legs + wrapping around the sacrum; head up + entire length of the spine on the floor, specially shoulderblades (+ arch the sacrum)
强调双腿的额外伸展 + 绕着骶骨缠绕；头部抬起 + 整个脊柱贴地，特别是肩胛骨 (+ 骶骨拱起)
2013: 4 times with double breath +4 times with single breath;
2013：用双呼吸 4 次 + 用单呼吸 4 次；

Part 4: leg beats
第四部分：腿部击打

Attention: 注意：

Place palms under the sacrum, hands form a triangle; intention: 'open the front", placement of the sacrum;
将手掌放在骶骨下方，双手形成三角形；意图：“打开前方”，骶骨的位置；
Head pressing down on the floor; Extended legs: flexed, demi-point or pointed, choose; Wrap around the sacrum + arch the tailbone; Sniffing breath; finish with: one deep exhalation + TREMOR of the legs with legs extended;
头部向下压向地面；伸直双腿：弯曲、半脚尖或绷直，选择；绕着骶骨缠绕+尾骨拱起；嗅吸呼吸；以：一次深长的呼气+双腿伸直时的腿部颤抖结束；
Emphasize the extra reach of the legs + wrapping around the sacrum + facilitate the length of the legs using a small range of motion.
强调腿部额外的伸展 + 绕着骶骨缠绕 + 通过小范围运动促进腿部长度。

Part 5: chest-pelvis lift / CRANIO-SAKRAL BALANCING EXERCISE
第五部分：胸骨-骨盆提升 / 颅骨-骶骨平衡练习

Lying on the back, legs extended with flexed feet and legs together, arms next to the body, palms facing the floor- raise the arms into vertical position, palms facing away from the head- start bending the arms, palms facing the head until elbows are placed next to the ribcage synchronized with: lifting the sternum up to a full chest lift with the head sliding onto the twirling point + chest lift synchronized with: flexed feet with heels pressing down on the floor, bending the knees and ARCHING THE SACRUM as much as possible- reach the balanced position with contact to the floor: heels, sit bones, twirling point, elbows.
仰卧，双腿伸直，脚部弯曲且双腿并拢，手臂放在身体两侧，手掌朝向地面 - 将手臂举至垂直位置，手掌朝向远离头部 - 开始弯曲手臂，手掌朝向头部直到肘部放在肋骨附近，同步进行：将胸骨向上提升至完全胸骨提升，头部滑向旋转点 + 胸骨提升同步进行：脚部弯曲，脚跟压向地面，膝盖弯曲并尽可能拱起骶骨 - 达到与地面接触的平衡位置：脚跟、坐骨、旋转点、肘部。
Attention: balanced position with chest and knees at some height (use pole to check).
注意：平衡位置时胸骨和膝盖处于一定高度（使用杆子检查）。
Breathing: sniffing breath, finish with one deep exhalation + create a “contraction in the center of the sacrum”. Slowly release the position;
呼吸：吸气，以一次深呼气结束 + 在骶骨中心形成“收缩”。缓慢释放姿势；

6. ABDOMINAL SERIES 6. 腹部系列

New exercise: Jackknife with legs off the bench
新练习：双脚离凳子的剪刀式

起始姿势：手臂沿钢索线伸展；胫骨与钢索线平行；如果可能：整个序列中头部保持抬起；肋骨连接；

Starting position:

Arms extended following the cable line;

Shinbones parallel to the cable line;

If possible: head stays up throughout the entire sequence; Ribcage connected;

腿剪式对于手臂：手臂向下刷，沿着电缆线（不要抓住凳子顶部）对于腿部：剪刀位置，双腿移动量相同，膝盖角度保持；对于上半身：卷曲位置；上半身发力卷曲

Leg scissors

For the arms: Arms are brushing down, following the cable line (no grabbing of the bench top)

For the legs:

Scissor position, both legs travel the same amount, knee angle stays;

For the upper body: Curl up position; effort from upper body to curl

Transition through the starting position; head stays up
通过起始位置过渡；头部保持向上

Leg scissors (other leg) + transition through starting position; leg stays up;
腿剪式（另一条腿）+ 通过起始位置过渡；腿部保持向上；

Double leg lift: Arms same as before; Effort from the legs to touch the forehead; head stays up;
双腿抬起：手臂与之前相同；腿部发力触碰额头；头部保持向上

2014: In final position: do not grab the bench top but create and keep the connections through an INTERNAL EFFORT. Sequence:
2014: 在最后位置：不要抓握桌面，而是通过内部力量创造并保持连接。顺序：
Single leg - single leg- double leg- double leg- 2 chest pelvis lifts with small curl up release.
单腿-单腿-双腿-双腿-2 个胸部骨盆提升配合小卷腹释放。

7. UPPER BODY OPENINGS
7. 上半身展开

New exercise: Eagle combination part 1 = eagle position
新练习：鹰式组合第一部分 = 鹰式姿势

起始姿势：骨盆收窄，夹紧内腿；连接肋骨，肩膀向下，长颈，向前看；手臂划入延伸，与钢索线平行，掌心向下；

Starting position:

Narrowing of the pelvis, squeeze the inner thighs;

Connect ribcage, shoulders down, long neck, looking forward;

Arms scooping into extension, parallel to the cable line, palms facing down;

鹰式姿势：启动动作：扩张胸膛和胸骨；肋骨保持连接；手臂弯曲，前臂与钢索线平行，保持肘部角度“打开”；肩胛骨之间的距离尽可能宽：不挤压，不皱褶；长颈，略微向前向下看；掌心向下；

Eagle position:

Initiate the movement: expanding the chest and sternum;

Ribcage stays connected;

Arms bent with forearms parallel to the cable line, keep the angle of the elbows "opened";

Distance between the shoulder blades as wide as possible: no squeeze and no wrinkles;

Long neck, slightly looking forward and downwards;

Palms facing down;

返回起始姿势：从身体启动：更连接肋骨；手臂跟随有延迟；手臂向钢索线方向延伸；掌心向下；

↓

启动下一个动作：掌心相对；

Return to starting position:

Initiate form the body: connecting the ribcage more;

Arms follow with delay;

Extend arms in direction of the cable line; palms facing down;

↓

Initiate for the next movement:

Palms facing each other;

2014: Placement of the back support:
2014：背支撑的放置：

Aligned to the spine of the scapulae if intention is to focus on the shoulder joint
如果意图是关注肩关节，则与肩胛骨的脊柱对齐
Aligned to the tip of the shoulder blade if intention is to focus on the mobility of the torso
如果意图是关注躯干的灵活性，则与肩胛骨的尖端对齐
Final version: should be executed as if there’s no back support at all.
最终版本：应执行得好像完全没有背部支撑一样。

Part 2: V-position of the arms
第二部分：手臂的 V 位置

从鹰式动作的转换位置：手臂向伸展方向收拢，手臂向两侧打开，手掌向前；身体引导动作=胸部扩张；手臂跟随钢索线的方向：对角向后向上；头部保持居中=跟随手臂和胸部的方向；

From transition position of eagle movement:

Arms scooping into extension, open the arms to the side, palms facing forward; Body guides the movement = expansion of the chest;

Arms follow the direction of the cable line: diagonal backwards and upwards; Head stays centered = follows the direction of the arms and chest;

手臂的 V 型位置：脊柱拱起，肋骨连接；头部跟随脊柱的方向；手掌向外；不要挤压肩胛骨；手臂：像环绕柱子一样内收=环绕肩锁骨结构收拢。

V-position of the arms:

Arch the spine with ribcage connected; Head follows the direction of the spine; Palms facing outward; Do NOT squeeze the shoulder blades; Arms: like caving around a column = scooping around the acromio-clavicle bone structure.

回到中心：身体引导动作：收缩+肋骨更深层的连接；手臂从肱骨头开始跟随，手尽可能延迟=手臂向前收拢；手臂跟随钢索线的方向；头部跟随脊柱的方向；

Return to center:

Body guides the movement: contraction + deeper connection of the ribcage; Arms follow with delay from the humerus head = upper arm starts, hands as delayed as possible

=

scooping the upper arm forward;

Arms follow the direction of the cable line;

Head follows the direction of the spine;

For transition from starting position into V position: place a pole on top of the shoulder and parallel to the floor- cable has to run BELOW the pole until the arms are placed on the side of the body.
从起始位置到 V 型位置的转换：在肩上放置一根杆子，与地面平行-钢索必须穿过杆子下方，直到手臂放置在身体两侧。
2014: Placement of the back support:
2014: 背部支撑的放置：

Aligned to the spine of the scapulae if intention is to focus on the shoulder joint
如果意图是关注肩关节，则与肩胛骨的脊柱对齐
Aligned to the tip of the shoulder blade if intention is to focus on the mobility of the torso
如果意图是关注躯干的灵活性，则与肩胛骨的尖端对齐
Final version: should be executed as if there’s no back support at all.
最终版本：应执行得好像完全没有背部支撑一样。

8. UNWINDING 8. 展开动作

Explanation: stimulation of the energetic double helix spiral in the center of the body = creating internal balance; Basic principle of all Gyrotonic exercises;
解释：刺激身体中心的能量双螺旋螺旋 = 创建内部平衡；所有 Gyrotonic 练习的基本原则；

PROGRESSION 6 进阶练习 6

A&C Series A&C 系列

Hamstring 腘绳肌

Upper Body Series 上肢系列

Legwork Series 下肢系列

Albdominal Series 腹部系列

Upper Body Openings 上身展开

Unwinding 放松

Progression 6 Step 1
第 6 步第 1 步

Add: Double spiral Figure Eights
增加：双螺旋 8 字形

增加：剪刀在 3 个圆圈的脉动中，45 度完整圆圈风车

Add:

Scissors in pulsations of 3 Circles in 45 degree Full circles Windmill

Repeat 重复

repeat 重复

Progression 6 Step 2
第 6 步第 2 步

Repeat 重复

Add: Shoulder release 增加：肩部放松

Add: Sciatica combination
添加：坐骨神经痛组合

Repeat 重复

repeat 重复

Progression 6 Step 3
进展 6 步 3

Repeat 重复

Add: Psoas Abdominals 添加：腰腹

Add: Eagle combination Part 2 Full combination
添加：鹰式组合第 2 部分完整组合

repeat 重复

1. ARCH & CURL SERIIES
1. 拱式与卷曲系列

Repeat: Handle Unit- Arch and curl modified for pulsation sequence
重复：握力单元- 腕弯举和曲臂改良版用于脉冲序列
Repeat: Attention in arch and curl: in the transition from curl to upright position- open the elbows sideways + diagonal pressure into the handle bars while keeping the palms on top of the handles;
重复：注意拱形和卷曲：在卷曲到直立位置的过渡中-向外打开肘部 + 对把手施加对角线压力，同时保持手掌在把手上；
ADD: delay of the arms in the transition from arch to curl, Attention: arms are still moving forward as the spine initiates the curl = rippling action = FINAL VERSION
增加：手臂在拱形到卷曲的过渡中的延迟，注意：当脊柱开始卷曲时，手臂仍在向前移动 = 波浪动作 = 最终版本
Repeat: Cross Grip Stretch into spiral in pulsating rhythm;
重复：交叉握拉伸进入螺旋脉冲节奏；
New exercise: Double spiral
新练习：双螺旋

起始姿势：像图片中那样握住把手，或者反过来；脊柱抬高；骨盆收窄；手臂弯曲；

Starting position:

Handle grip as in the picture or the other way around; Elevated spine; Narrowing of the pelvis; Arms bent;

螺旋扭转和拱起：开始：抬起+螺旋+拱起脊柱；手臂伸展和螺旋；双腿相对，双腿打开；头部跟随脊柱的方向；

Spiraling twist and arch:

Initiate:

Lift + spiral + arch the spine;

Extending and spiraling the arms;

Opposition of the legs, legs open; Head follows the direction of the spine;

继续向把手的高 V 位置画圈：加深螺旋扭转和拱起；双腿相对；

Continue the circle towards high V position of the handle:

Deepen the spiraling twist and arch;

Opposition of the legs;

在高 V 位置：展开成脊柱的常规拱形位置，同时通过高 V（而不是从一侧翻到另一侧）使肩轴对齐

In high V position:

Unwinding into regular arch position of the spine with shoulder axis squared out while passing through the high-V (as opposed to flip from one side to the other)

继续圆圈：向相反方向旋转扭曲+拱形；双腿相对

Continue the circle: Spiraling twist + arch in opposite direction;

Opposition of the legs;

继续圆圈进入把手低 V 位置：展开成平衡卷曲位置；手臂伸直向前；双腿靠拢更平行；肩膀下沉

Continue the circle into low v position of the handle:

Unwind into balanced curl position;

Arms extended and reaching forward; Close legs to more parallel;

Shoulders down;

Standing behind the student: Support the narrowing of the pelvis; Elongate the neck;
站在学生后面：支持骨盆的收窄；拉长颈部

Support the initiation of the spiraling arch: Palms lateral of the ribcage;
支持螺旋拱的启动：肋骨外侧的手掌；

Support the deepening of the spiraling arch: Palms lateral of the ribcage or Head-thoracic scoop;
支持螺旋拱的加深：肋骨外侧的手掌或胸头铲；

支持展开成拱：胸头铲

Support the unwinding into arch:

Head -thoracic scoop

Support the

2^{nd}

spiraling arch: Head thoracic scoop or ribcage support
支持

2^{nd}

螺旋拱：胸头铲或肋骨支撑

Support the balanced curl: One forearm aligned to spine of the scapulae + one hand ribcage scoop;
支持平衡的卷曲：一只前臂与肩胛骨脊柱对齐 + 一只手将肋骨凹陷；

Emphasize to keep the position of the head in relation to the sternum.
强调保持头部相对于胸骨的位置。
New exercise: Figure 8’s
新练习：8 字形

起始姿势：直立 + 抬高脊柱窄化骨盆连接肋骨弯曲肘部；2013：更靠近把手单元，两边

Starting position:

Upright + elevated spine

Narrowing the pelvis

Connecting the ribcage

Elbows bent;

2013: sit closer to the

handle unit, both

对角线 1：一只手臂向前移动，另一只手臂向后移动相同距离；脊柱：螺旋式扭转，略微弯曲；

Diagonal 1:

One arm moving

forward, one arm

moving the same

amount backwards;

Spine: spiraling twist

with a slight arch;

过渡：双臂向相反方向移动相同距离；双臂向两侧伸展；脊柱：中心处弯曲

Transition:

Both arms move the

same amount in

opposite directions;

Both arms extended to the side;

Spine: arch in the center

对角线 2：胸骨向远离前臂的方向移动=手臂延迟移动；看向前臂方向；

Diagonal 2:

Sternum moving in direction away from the front arm = arm moves with delay;

Look towards direction

of the front arm;

回到中心：向中心位置展开；允许下背部轻微卷曲；头部保持向上；

Return to center:

Unwind into center position;

Allow a soft curl in the lower back;

Head stays up;

handles have to be in the center position;
手柄必须位于中心位置；

胸骨跟随前臂的方向；朝向前臂；

Sternum following the direction of the front arm;

Look towards the front arm;

position, sternum centered and elevated; Keep the abdomen in = supple-ing.
位置，胸骨居中并抬高；保持腹部柔软。

Spine: spiraling twist and arch, body guides the arm, arm follows with delay;
脊柱：螺旋扭转和拱起，身体引导手臂，手臂跟随有延迟；

Standing in front of the student: Verbal reminders
站在学生面前：口头提醒

检查握把的位置；检查胸骨的方向；如有需要：使用杆子形成对角线；

Check on the position of the handles;

Check on the direction of the sternum;

If needed: use a pole to create the diagonal;

检查握把的位置；检查脊柱的弧度；

Check on the position of the handles;

Check on the arch of the spine;

检查握把的位置；检查前臂与胸骨的关系；沿着延迟的臂部刷动；

Check on position of handles;

Check on relation front arm -sternum;

Brush along the delayed arm;

Support the release in the lower back: tapping the lumbar spine;
在腰部下方支持：轻拍腰椎；

坐在学生身后：通过骨盆收窄来提升支持

Sitting behind the student:

Support elevation with narrowing of the pelvis

支持手臂的对抗：一手牵引肘部 + 一手前伸的手臂 Or：教师一手钩住前伸手臂的锁骨 + 一手支撑骨盆拱起。

Support the opposition of the arms:

One hand for traction of the elbow + one hand for reaching of the front arm

Or:

One hand of teacher hooked to the clavicle of the reaching arm + one hand supporting the arch of the pelvis.

过渡：头部胸腔凹陷

Transition:

Head thoracic scoop

Apply wrapping grip around upper arm of the student (wrap around the arm that is bent)
将包裹握力缠绕在学生的上臂上（缠绕弯曲的那只手臂）

Tapping of the lumbar spine;
腰椎的敲击；

Attention: Continuous movement of the handles; Melody of the breath synchronized with the breathing pattern;
注意：手柄的持续运动；呼吸的旋律与呼吸模式同步；
2013: adjust the seated position: handles must be aligned to the center of the handle board, make sure there’s an even distance between both handles in the first diagonal + lift the solar plexus;
2013 年：调整坐姿：手柄必须与手柄板的中心对齐，确保两个手柄在第一条对角线上的距离均匀+提起太阳神经丛；
For continuous movement apply rhythm of 4 .
对于持续运动，应用 4 的节奏。

2. HAMSTRINGS SERIES 2. 腘绳肌系列

Repeat: Single leg pump continuous with 3 different ranges of motions for the legs:
重复：单腿泵连续进行，腿部进行 3 种不同范围的动作：
a. half way to the shinbone; b. ankle to ankle; emphasize the pointed foot c. thigh bone touching the abdomen and heel towards the sit bone;
a. 半途到胫骨； b. 踝部到踝部；强调脚尖着地 c. 大腿骨接触腹部，脚跟朝向坐骨；
Attention: remember that the pelvis might lift slightly as a by-product, not intentionally; focus on circulation in the legs and pumping the blood vessels;
注意：记住骨盆可能会轻微上提，这是副产品，不是有意为之；专注于腿部循环和血管泵血；

New exercise: Scissors 新练习：剪刀式

上腿：伸直，如果可能的话呈 90 度，坐骨向前；脚部屈曲；打开“膝盖后侧”，放松髋关节；下腿：膝盖轻轻弯曲，脚尖指向地面，尝试触碰地面“打开腹股沟”，拉伸股动脉；目标是双腿之间的平衡。

Upper leg:

Extended, if possible in 90 degree, sit bone reaching forward;

Flexed foot;

Open "the back of the knee"

Decompress the hip joint;

Lower leg:

Allow the knee to softly bent

Pointed foot, reaching towards touching the floor

"open the groin", stretch the femur artery;

Aim towards the BALANCE between both legs.

过渡：通过“45 度”过渡，双腿同时到达同一位置

Transition:

Transition through "45 degree", both legs arrive at the same time

Same with other legs in opposition;
与其他对置腿相同；

Variations: 变化：
a. Scissors in pulsation of 3, legs pulsate 3 times while staying in one position.
a. 三拍剪刀式：腿在保持一个位置的同时脉动三次。
b. Scissors in pulsation of 3: scissor - scissor- scissor- stay + extra reach
b. 三拍剪刀式：剪刀-剪刀-剪刀-保持+额外伸展
c. Continuous scissors c. 连续剪刀

Hands on: Standing in front or sideways to the student:
实践操作：站在学生前方或侧方：
Grip 1: support the upper leg: Scooping of the thigh bone or scooping of the shinbone;
握法 1：支撑大腿：大腿骨的抓握或胫骨的抓握；
Grip 2: support the_lower leg: One hand “palming” the iliac spine + one hand supporting the reach of the thighbone;
握法 2：支撑小腿：一手“掌心”托住髂嵴 + 一手支撑大腿骨的延伸；
Grip 3: support the wrapping around the sacrum. If needed repeat the prep exercise on the floor with prop underneath the sacrum.
抓握 3：支持环绕骶骨。如有需要，在地板上重复准备练习，在骶骨下方放置支撑物。

New exercise: Full circles with spiraling in 45 degree
新练习：45 度螺旋全身画圈

从平行腿、脚部弯曲且腿呈 90 度过渡到螺旋外展；骨盆变窄，环绕骶骨；

Transition from:

Parallel legs, flexed feet with legs in 90 degree to spiraling out;

Narrowing of the pelvis, wrapping around the sacrum;

Open the legs to the side and circle around;
双腿向两侧打开并画圈；

V 位置腿部在 45 度前方：2014：开始 45 度螺旋圆圈，腿部略微高于凳子顶部，然后：腿部螺旋并到位，

=

原地螺旋。脚部弯曲；

V position of legs in 45 degree in front:

2014: Start spiraling circles in 45 degree and inching down with legs slightly higher than the bench top, than:

Spiraling and reaching with the legs in place

=

spiral in place.

Flexed feet;

继续圆圈：将腿部并拢至中心，平行腿部

Continue the circle:

Bring legs together in center, parallel legs

站在学生前方：从脚跟引导腿部

Standing in front of the student:

Guide the legs from the heels

Guiding the legs 引导腿部

支持旋转：牵引缠绕握住胫骨，

Support the spiraling:

Traction wrapping grip around the shinbones,

Guiding the legs; 引导腿部；

或者：支持从骨盆开始变窄

Or: support the narrowing

from the pelvis

前臂钩在电缆上；

forearms hooked up to the

cable;

Emphasize the wrapping around the sacrum;
强调围绕骶骨的包裹；

New exercise: Full circles
新练习：完整圆圈

起始姿势：双腿平行，脚部弯曲；坐骨向前伸展；如果可能：双腿与凳面平行；

Starting position:

Parallel legs, flexed feet;

Sit bones reaching forward;

If possible: legs parallel to the bench top;

抬腿至 90 度：坐骨继续向前伸展

Leg lift to 90 degree:

Sit bones continue to reach forward

Narrowing of the pelvis + spiraling for the legs
骨盆变窄 + 双腿旋转

双腿环绕并向两侧打开；双腿尽可能低地环绕，保持骨盆漂浮；肋骨连接；脚：屈膝-半脚尖

Circle the legs around and open to the side; Circle the legs as low as floating pelvis can be kept;

Ribcage connection;

Feet: flex- demi point point

过渡：从双腿旋转到双腿平行；将双腿在中心处并拢；脚尖点地；

Transition: from spiraling out legs to parallel legs

Bring legs together in the center;

Pointed feet;

站在学生面前：检查姿势；引导双腿；

Standing in front of the student:

Check on position; Guide the legs;

Check on position with: Thigh bone scoop;
检查位置：使用大腿骨勺；

支撑骨盆变窄或从脚跟牵引；

Support narrowing of the pelvis

Traction from the heels;

Step "in": check on narrowing of pelvis + step "out" while brushing the legs in spiraling pattern; If needed: wrapping grip around the shinbones to support the spiral.
"入"步：检查骨盆变窄 + "出"步时以螺旋模式刷腿；如需：用缠绕握法围绕胫骨支持螺旋。

Guide the legs from the heels;
引导双腿从脚跟。

New exercise: Windmill 新练习：风车

Combination of: One scissor - one circle of legs with legs in opposition - one scissor - repeat entire cycle starting with scissor; Counting: and

1 =

scissor - and

2 =

circle- and

3 =

scissor;
组合：一次剪刀式 - 一次腿部环绕且腿相对 - 一次剪刀式 - 从剪刀式开始重复整个循环；计数：和

1 =

剪刀式 - 和

2 =

环绕 - 和

3 =

剪刀式；
Helpful: imitate with the arms

=

drawing the number 8 in the air;
提示：用手臂模仿

=

在空中画 8 字；
Emphasize the triple effect: wrap around the sacrum + reach with the legs + strengthen the knees in the circle of the legs.
强调三重效果：绕着骶骨缠绕 + 用腿伸展 + 在腿部环绕中强化膝盖。
Breathing: one inhalation and exhalation for each movement;
呼吸：每个动作一次吸气与呼气；

3. UPPER BODY SERIES
3. 上身系列

New exercise: Shoulder release 新练习：肩部放松
Starting position: 起始姿势：	Curl, part 2: 弯举，第二部分：	Curl, part 3: 弯举，第三部分：	Opposition / Contrast: 对抗/对比：	Finish in: 完成于：
Elevated spine, arms 抬高脊柱，手臂	Curl around the solar 绕着太阳盘旋	Curl around the seed 绕着种子盘旋	Arms spiraling into 手臂螺旋进入	curl position with 盘旋位置
extended in direction of 延伸至	plexus	center and forehead 中心和额头	cable line 电缆线路	leaning forward, throat 向前倾，喉咙
the cable line 电缆线	+ arms continue to + 臂部继续	towards direction of 朝向方向	+	center aligned to the 居中对齐到
Curl, part 1: Curl，第一部分：	circle up to the pelvis 向上卷到骨盆	touching the bench; 触碰桌面；	Spine in curl and 脊柱卷曲	knees 膝盖

Curl around the sternum + circle the arms, fingers pointing towards the knees, soft elbows; Head aligned between the arms;
围绕胸骨做 Curl，手臂画圈，手指指向膝盖，肘部放松；头部位于手臂之间；

area and next to the bench, soft elbows
在区域和靠近凳子的位置，肘部放松

+ arms circle all the way around, following the pull of the cables, Extended arms
+ 手臂绕圈，跟随钢缆的牵引，手臂伸直

moving away from the tower; use the legs to push away from the tower;
远离塔；用腿部推开塔；

+

手臂平行，掌心朝下，手臂伸直；头部位于上臂之间；

+

Arms parallel, palms facing down, arms extended ;

Head with ears between the upper arms;

侧身站立面对学生：支撑脊柱 + 安排手臂

Standing sideways to the student:

Support the spine + arrange the arms

Support the spine + arrange the arms
支持脊柱 + 安排手臂

站在学生前面：支持手臂：将前臂放在学生的上臂折叠处 = 保持躯干卷曲；用手滑动并将上臂移到侧面并进入前方的缆线；或者：站在客户后面：前臂放在脊柱的左右两侧；要求学生随脊柱向后滑动 + 在教师手臂下方；

Standing in front of the student:

Support the arms:

Place forearms in the fold of the upper arm of the student = keep the trunk in curl; Slide with the hands and traction the upper arm to the side and into the cable line forward; Or:

Standing behind the client:

Forearm placed right and left of the spine; ask student to slide with the spine backwards + underneath the arms of the teacher;

Emphasize the 3 steps into the curl position.
强调进入卷曲姿势的 3 个步骤。

Repeat entire sequence:
Attention: rhythmical breathing to create an even rhythm of the movement for turtle, simple twist and pull with leaning back, canoeing, swimming breaststroke, ALL IN COUNTS OF 3; Shoulder Release IN COUNTS OF 4; speed the rhythm up starting from Breaststroke;
If needed: imitate a figure of eight with the hand and add synchronized with an ACCENTUATED breath for the exhalation.
重复整个序列：注意：节奏性呼吸以创造运动均匀节奏，乌龟式、简单扭转和拉起并后仰、划独木舟、蛙泳，全部以 3 为计数单位；肩部释放以 4 为计数单位；从蛙泳开始加快节奏；如需：用手模仿 8 字形并同步配合强调呼气的呼吸。

4. LEG WORK SERIES:
4. 腿部练习系列：

New exercise: Sciatica combination
新练习：坐骨神经痛组合

Step 1: Find the balanced diamond shape position + "floating pelvis"
步骤 1：找到平衡的菱形姿势 + "漂浮骨盆"

from parallel legs to diamond shape;
从平行腿到菱形形状；
Preparation: use a prop underneath the feet support the diamond shape position, specially bringing the heels up to support the spiraling quality; teacher places palms underneath the knee + instruct: reach with the knees out and press into the palms towards the floor.
准备：在脚支撑下方放置一个支撑物，以支撑菱形位置，特别是将脚跟抬起以支持旋转感；老师将手掌放在膝盖下方+指导：用膝盖向外伸展，并压向手掌朝向地面。
Attention in the diamond shape: heels up + push the heels forward + if possible press the heels together, flexed feet, legs spiraling out, narrowing of the pelvis + warp around the sacrum;
菱形位置的注意力：脚跟抬起+将脚跟向前推+如果可能，将脚跟挤压在一起，脚部弯曲，腿部向外旋转，骨盆变窄+围绕骶骨扭曲；
step 2: find the balanced half diamond shape + “floating pelvis”
步骤 2：找到平衡的半个菱形+“漂浮骨盆”
from parallel legs to open legs into balanced half diamond shape + floating pelvis;
从平行腿到打开腿形成平衡的半菱形 + 漂浮骨盆；
Preparation: use a prop underneath the supporting foot; teacher places palms underneath the knee + instruct: reach with the knees out and press into the palms towards the floor.
准备：在支撑脚下方使用一个支撑物；教师将手掌放在膝盖下方 + 指导：用膝盖向外伸展并压向手掌朝向地面。
step 3: learn the opening and closing of the legs passing through a semi circle
步骤 3：学习通过半圆形打开和关闭双腿
step 4: learn the balanced small cross over leg position
步骤 4：学习平衡的小交叉腿姿势
attention: transition is always through a semi circle to place the leg; floating pelvis; find the balanced position with the pelvis square; hands on: arrange the thigh bone in the cross over position, guide the legs;
注意：移动腿部时始终通过半圆形过渡；骨盆漂浮；找到骨盆正位的平衡位置；手部操作：将股骨置于交叉位置，引导双腿；
step 5: learn the large cross over position
步骤 5：学习大幅度交叉位置
attention: transition always through a small semi circle to place the legs;
注意：移动腿部时始终通过小半圆形过渡；
hands on: arrange the contrast of ribcage connection -crossed leg = create a spiraling twist in the lumbar spine; step 6: learn the full circle movement of the leg
手部操作：调整肋骨连接的对比——交叉腿=在腰椎处创造螺旋扭转；步骤 6：学习腿部做完整圆周运动
attention: start with leg extended in 90 degree and pointed foot, circling around from up to down with foot from flex to pointed, pointed foot from down- up; circling legs stays parallel to supporting legs as opposed to crossing over;
注意：开始时腿部伸直呈 90 度，脚尖朝前，从上到下用脚尖画圈，从屈膝到脚尖，从下到上用脚尖画圈；画圈的腿部始终与支撑腿平行，而不是交叉；
step 7: learn the full combination
第 7 步：学习完整组合
full combination: 完整组合：
starting position is always in the center with parallel legs!!!
起始位置始终在中心，腿部平行！！！
Transition from half diamond shape into cross over is always with semi circle.
从半菱形过渡到交叉过总是带有半圆形。
If possible use the rhythm of 3 counts: open,

2, 3, -

cross,

2, 3, -

open ,

2, 3, -

cross 2,3 ,
如果可能，使用 3 拍的节奏：打开，

2, 3, -

交叉，

2, 3, -

打开，

2, 3, -

交叉 2，3，

outside leg: half diamond shape - small cross over $\to$ emphasize the half diamond shape
外侧腿：半菱形 - 小交叉过 $\to$ 强调半菱形

Count number - and 计数数字 - 和
2. inside leg: half diamond shape - large cross over

\to

emphasize: large cross over
2. 内侧腿：半菱形 - 大十字跨越

\to

强调：大十字跨越

And - count number 以及 - 计数数量
3. outside leg: full circles with the leg
3. 外侧腿：带有腿的完整圆圈
4. inside leg: same as before;
4. 内侧腿：与之前相同；

5. ABDOMINAL SERIES: 5. 腹部系列：

New exercise: Psoas abdominals, facing the tower, lower straps around the feet
新练习：腹斜肌，面向高塔，脚踝绑带

\underset{―}{Part 1: knee to forehead combination (leg pattern like in floor work series facing the tower)}

Attention: 注意：

Upper body stays in position with head lifted + shoulders off the bench (kidney area I touch with bench top) + ribcage connected + shoulders down;
上半身保持姿势，头部抬起+肩膀离凳子（肾脏区域我触摸到凳子顶部）+肋骨连接+肩膀下沉；
If possible: knees touching the forehead and legs off the bench;
如果可能：膝盖触碰额头，双腿离开凳子；
2014: Position of the arms: next to the body and grab the bench, head stays up
2014：手臂的位置：紧贴身体抓住卧推凳，头部保持抬起
Part 2: single leg pumps, alternating
第二部分：单腿泵，交替
Attention: 注意：
One leg bent: crossing over to the forehead, head stays centered
一条腿弯曲：跨到额头上，头部保持居中
One extended leg: reaching into the cable line;
一条伸直的腿：伸入电缆线中；
2014: Position of the arms: next to the body and grab the bench, head stays up
2014：手臂的位置：紧贴身体抓住卧推凳，头部保持抬起
Combination: 组合：
Knee to forehead forward, 2 reps - knee to forehead reverse, 2 reps - single leg 4 or 8 reps
膝盖向前碰额头，2 次 - 膝盖向后碰额头，2 次 - 单腿 4 或 8 次
2014: Position of the arms: next to the body and grab the bench, head stays up
2014：手臂的位置：紧贴身体抓住卧推凳，头部保持抬起

6. UPPER BODY OPENINGS
6. 上身开口

New exercise: part 2 of earle combination, full combination
新练习：Earle 组合第二部分，完整组合

第一部分鹰式位置

Part 1

Eagle position

起始位置：抬高脊柱；手臂伸直 + 手掌朝下手臂与缆线平行；向前看

Starting position:

Elevated spine;

Arms extended + parallel

Palms facing down

Arms parallel to the cable line;

Look forward

从胸骨开始打开胸骨的水平方向；略微向下看远方；前臂与缆线平行；肩膀下沉；

Initiate from the sternum

Open the horizontal direction of the sternum ;

Look slightly down and far away;

Forearms parallel to the cable line;

Shoulders down;

从：连接肋骨 + 使胸骨柔和；手臂跟随缆线进入平行，手掌朝下；为下一个动作开始：手臂 scooping + 手掌相对

Initiate from: connecting the ribcage + soften the sternum; Arms follow the cable line into parallel, palms facing down;

Initiate for the next movement: scooping the arms + palms facing each other;

第二部分手臂的 V 位置

Part 2

V position of the arms

手臂向两侧打开，上臂像绕着柱子一样摆动；手臂跟随钢索的拉力；脊柱随之形成柔和的弧度；

Arms open to the side with upper arms scooping like going around a pole; Arms follow the pull of the cable;

Spine follows into soft arch;

允许手臂在最终位置上放松；脊柱：肋骨连接形成弧度，头部跟随脊柱的方向；

Allow a release of the arms in final position;

Spine: arch with ribcage connected and head following the direction of the spine;

启动：肋骨连接+软化胸骨；手臂跟随有延迟；手臂向前刷动，跟随钢索的路线；

Initiate:

Ribcage connection + softening the sternum;

Arms follow with delay; Brushing the arms forward, following the cable line;

第三部分鹰式位置

Part 3

Eagle position

Same as above 与上述相同

启动打哈欠姿势：弯曲手臂并分开；手掌向外；

Initiate the yawning position:

Elbow bent + apart; palms facing outward;

Part 4 Yawning 第四部分打哈欠

脊柱加手臂打哈欠；手臂伸入缆线；脊柱：拱形+释放肋骨连接；=丰饶的姿势

Yawning with the spine + arms;

Arms reaching into the cable line;

Spine : arch + release the ribcage connection;

= gesture of abundance

Initiate: RECONNECT the ribcage + movement of head up and over into curl; Synchronize with arms: circling around;
启动：重新连接肋骨+头部向上和向内卷曲的动作；与手臂同步：绕圈；

arms extended: brushing forward; spine: soft curl palms facing forward return to: upright spine and palms facing down;
手臂伸展：向前刷动；脊柱：柔软卷曲掌心向前返回：直立脊柱和掌心向下

Attention: YAWNING- how many movement parts does yawning have? The release and the satisfaction as opposed to struggling with technical execution.
注意：打哈欠——打哈欠有多少个活动部件？释放和满足感，而不是与技术执行作斗争。

PROGRESSION 7 进阶 7

	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上肢动作	Unwinding 放松
Progression 7 Step 1 进阶 7 步骤 1	Add: Single arm spiral: Side to side Extroverted full circles, Introverted full circles, Double Arm Spiral; 添加：单臂螺旋：左右向外全圈，向内全圈，双臂螺旋；	Add: Lobster tail Full circles into lobster tail 添加：龙虾尾全圈变为龙虾尾	Repeat 重复	Repeat 重复	repeat 重复	repeat 重复	repeat 重复
Progression 7 Step 2 进阶 7 步骤 2	Repeat 重复	repeat 重复	Add: Seated sideways series; laughing Buddha; 添加：侧坐系列；弥勒佛；	Add: Choose one series; 添加：选择一个系列；	repeat 重复	repeat 重复	Repeat 重复
Progression 7 Step 3 进阶 7 步 3	Repeat 重复	repeat 重复	Repeat 重复	Repeat 重复	Choose exercises 选择练习	Choose exercises 选择练习	repeat 重复

1. ARCH & CURL SERIES
1. 弓形与弯曲系列

Repeat: Handle Unit- Arch and curl modified for pulsation sequence
重复：握杆单元-弓形与弯曲的脉冲序列
Repeat: Attention in arch and curl: in the transition from curl to upright position- open the elbows sideways + diagonal pressure into the handle bars; delay of the arms in the transition from arch to curl, Attention: rippling action.
重复：注意弓形与弯曲：从弯曲到直立位置的转换-向外打开肘部+对握杆施加对角压力；手臂从弓形到弯曲的转换时延迟，注意：波浪动作。
Repeat: Cross Grips Stretch in pulsating rhythm;
重复：交叉握把拉伸，以脉动节奏进行；
ADD: figure 8’s side to side, Attention: sit closer to the handles in an upright position, open the legs more and pull the heels in.
增加：画 8 字左右移动，注意：坐得离把手更近，保持直立姿势，打开双腿更多，将脚跟拉向内。
New exercise: Single Arm Spiral, side to side
新练习：单臂螺旋，左右移动

起始姿势：脊柱抬高髋部内收手臂向两侧伸展手臂伸直，肘部微屈也可：从卷曲姿势进入脊柱抬高姿势；

Starting position:

Elevated spine

Narrowing of the pelvis

Arms to the side

Arms extended with soft elbow

Also possible: from curl into elevated spine;

脊柱启动：旋转扭曲并拱起；一只手臂：向外伸展并环绕头部：略微向上看，头部位置在胸骨和手臂之间的一半；

Initiate spine: spiraling twist and arch;

One arm: reaching out + around

Head: looking slightly upwards, position of the head half way between sternum and arm;

脊柱：继续旋转扭曲并拱起至把手的高 V 位置；引导手臂：向外伸展并环绕至高 V 位置；头部：略微向上看，头部位置在胸骨和引导手臂之间的一半；另一只手臂和把手跟随引导手臂：向下按压把手以支持脊柱的伸展；重心转移，但坐骨始终与凳面接触；

Spine: continue spiraling twist and arch to high-V position of the handles;

Guiding arm: Reaching out + around into high V position; Head: look slightly up + position half way between sternum and guiding arm;

Other arm + handle following the guiding arm: press down on the handle to support the elengation of the spine; Weight shift but sit bones stay in touch with the bench top;

过渡：以髋部内收启动。头部向上并越过进入长弓卷曲姿势 + 脊柱：连接肋骨和柔软卷曲朝向腿部；身体引导动作，手臂延迟跟随；返回中心，在长弓卷曲姿势中。

Transition:

Initiate with narrowing of the pelvis.

Head moves up and over into LONG BOW curl

Spine: connect the ribcage and soft curl towards the leg; Body guides the movement, arms follow with delay; Return to center in LONG BOW curl position.

Standing behind the student: Check on position
站在学生身后：检查位置

调整脊柱和手臂位置：一只手在胸骨方向 scooping 脊柱 + 一只手引导手臂；支持手臂向前伸展的方向！！！

Arrange the spine and the arm position:

One hand scooping the thoracic spine in the direction of the sternum + one hand guiding the arm;

Support the direction of the arm reaching forward!!!

Same as before 和之前一样

Support the curl: ribcage scoop or ilium scoop;
支持卷曲：肋骨 scoop 或髂骨 scoop；

New exercise: Single Arm Spiral, extroverted: one arm at a time
新练习：单臂螺旋，外向型：一次一只手臂

Preparation on the chair:
椅子上的准备：
Learn the transitions: 学习过渡动作：
Always initiate with the narrowing of the pelvis:
始终从骨盆收窄开始：
Elevate the spine

\to

arch with spiraling twist

\to

narrow + balanced curl over one thigh bone

\to

balanced curl over the opposite thigh bone

\to

sideways arch

\to

regular arch

\to

narrow + continue directly into: arch with spiraling twist;
提升脊柱

\to

带螺旋扭曲

\to

窄平衡卷曲在一条大腿骨

\to

平衡卷曲在另一条大腿骨

\to

侧向拱

\to

正常拱

\to

窄并直接进入：带螺旋扭曲的拱;
Attention: use the shifting of the weight.
注意：使用重心的转移。

Understand the functions of the positions in relation to the handle unit:
理解这些位置与把手单元的关系：
Balanced curl 1 = transition from high V with spiraling arch to circle the handle around;
平衡卷曲 1 = 从带螺旋拱的高 V 转换到绕着把手画圈；
Balanced curl

2 =

continuing the circle of the handle without having the body in the way;
平衡卷曲

2 =

继续绕着把手转动，身体不碍事；
Sideways arch

=

allowing the handle to pass the body
侧向拱起

=

让把手能通过身体
Regular arch

=

handle can pass the body even more, no compression in the shoulder + preparation for spiraling and extending the arm;
常规拱起

=

把手能更轻松通过身体，肩部无压缩 + 准备旋转和伸展手臂；

（起始姿势：抬高脊柱，骨盆内收，放松肘部，重量在两个坐骨上；）只需启动动作，从那里开始，保持平衡的拱形

(Starting position:

Elevated spine, narrowing of the pelvis, soft elbows, weight on both sit bones;)

Just to initiate the movement, from there continuous starting from balanced arch

启动：手臂旋转并向外画圈 + 脊柱旋转扭曲并拱起；头部跟随脊柱方向；重心转移到旋转侧；

Initiate:

Spiraling of the arm and circle outward with the handle

Spiraling twist and arch of the spine; Head follows the direction of the spine;

Weight shift to the spiraling side;

继续画圈脊柱：旋转扭曲并拱起至手柄的高 V 形；头部：位于胸骨和手臂之间，略微斜向上看；重心转移但两个坐骨都接触垫子表面；

Continue the circle Spine:

Spiraling twist and arch into high V of the handle;

Head: half way between sternum and arm, looking slightly diagonal up;

Shift the weight but both sit bones touch the bench

top;

继续画圈过渡：脊柱：抬高 + 伸向上方并越过，形成大腿骨上的弓形卷曲；身体引导动作，手臂延迟跟随；

Continue the circle Transition:

Spine: elevate + reach up and over into bowed curl

over the thigh

bone;

Body guides the movement, arm follows with delay;

Continue the circle Spine: stays in bowed curl + weight shift to the opposite leg + bowed curl over the thigh bone; Body guides the movement, arm follows;
继续画圈脊柱：保持在弓形卷曲状态 + 重心转移到对侧腿 + 大腿骨上的弓形卷曲；身体引导动作，手臂跟随

过渡：处理腿部通过：头部半圆形 + 脊柱从柔软的侧弯位置至平衡的拱形位置至带旋转扭曲的拱形；重心移至中心

Transition: Handles passing the leg:

Semi-circle of the head

Spine from soft sideways arch position into balanced arch position into arch with spiraling twist;

Weight shift to the center

Standing behind the student:
站在学生身后：

Support guiding arm and spine: One hand scooping the spine + one hand guiding the upper arm of the student;
支撑引导手臂和脊柱：一只手 scooping 脊柱 + 一只手引导学生上臂；

Do NOT pull the student backwards. Arrange the head and position of the handle;
不要将学生向后拉。调整头部和手柄的位置；

Support the curl: Use ribcage scoop or guide the head with both hands. 2014: one hand supports ribcage scoop + placement of guiding arm; forearm on top of the scapulae to guide the torso + head if needed;
支持 curl：使用肋骨勺或双手引导头部。2014：一手支持肋骨勺+引导手臂的放置；前臂放在肩胛骨上引导躯干+头部（如果需要）；

Use the ribcage scoop or support position of the head with both hands
使用肋骨勺或双手支持头部的位置

Support the head: head-thoracic scoop from sideways arch into balanced arch.
支持头部：从侧弯到平衡弯的头部-胸廓勺

Do not emphasize the spiraling of the arm so much but rather traction the arm forward and synchronize with the movement of the sternum.
不要过分强调手臂的旋转，而是向前牵引手臂，并与胸骨的运动同步。

New exercise: Single Arm Spiral, introverted: one arm at a time
新练习：单臂螺旋，内收式：一次一只手臂

（起始姿势：抬高脊柱，骨盆内收，放松肘部，重量在两个坐骨上；）只需启动动作，从那里开始，保持平衡的拱形

(Starting position: Elevated spine, narrowing of the pelvis, soft elbows, weight on both sit bones;)

Just to initiate the movement, from there continuous starting from balanced arch

Arm: spiraling out and extended; Spinc: Elevated and in soft arch
手臂：螺旋式向外伸展；核心：抬高并在柔软的拱形中

Continue the circle: Arch into high V position of the handle; Allow weight shift of the body;
继续画圈：拱形进入把手的高 V 位置；允许身体重量转移

过渡：收窄 + 脊柱抬高至卷曲向上并越过大腿骨；身体引导动作；手臂延迟；

Transition: Narrow + elevation of the spine into curl up and over into balanced curl over the thigh bone;

Body guides the movement;

Delay of the arm;

Continue the circle Spine: stays in bowed curll + weight shift to the opposite leg + bowed curl over the thigh bone; Body guides the movement, arm follows;
继续圆圈动作脊柱：保持弓形卷曲 + 重心移至对侧腿 + 弓形卷曲越过大腿骨；身体引导动作，手臂跟随；

过渡：处理腿部通过：头部半圆形 + 脊柱从柔软的侧弯位置至平衡的拱形位置至带旋转扭曲的拱形；重心移至中心

Transition: Handles passing the leg:

Semi-circle of the head + Spine from soft sideways arch position into balanced arch position into arch with spiraling twist;

Weight shift to the center

Finish with: symmetrical exercise; here: double arm spiral.
完成对称练习；此处：双臂螺旋。
New exercise: 2 arms spiraling
新练习：双臂螺旋

Starting position: 起始姿势：	Spine: balanced 脊柱：平衡	Transition: 过渡：	Initiate the curl: 开始弯举：	Continue to deepen 继续深化	Return to starting 返回起始位置
Elevated spine 抬高脊柱	arch position; 拱形位置；	Elevated spine + 抬高脊柱+	Curl up and over 蜷缩并翻过	the balanced curl 平衡的蜷缩	position: 定位：
Narrowing of the 狭窄	Arms: both arms 手臂：双臂	narrowing 缩小	into balanced curl; 成平衡卷曲；	position; 定位；	Body moves into 身体移动到

骨盆伸展手臂到两侧，手肘柔软；手掌握住黑色把手外露；

pelvis

Extended arms to the side with soft elbows;

Palms holding on to black handle bares;

向两侧打开+向外螺旋；手臂以螺旋运动开始-身体跟随形成拱形；

opened to the side

+ spiraling out;

Arms initiate with spiraling

movement - body follows into arch;

双臂弯曲+向内螺旋；身体引导运动，手臂和把手跟随有延迟；

Both arms bent + spiraling in;

Body guides the movement, arms and handles follow with delay;

Both arms continue the circle + spiraling in; Fully extended arms + alignment of the wrists; make a fist: palms squeezing the black handle bar + little finger curled in;
双臂继续画圈+螺旋内收；手臂完全伸展+手腕对齐；握拳：手掌挤压黑色把手+小指卷曲；

upright + narrowing, arms and handles follow;
挺直+收窄，手臂和把手跟随；

Standing behind the student:
站在学生身后：

Shoulder opening grip with both palms on top of the shoulders of the student
用双手掌放在学生肩膀上，打开肩部握把

Support the curl: ribcage scoop
支持 curl：肋骨铲

支持对比：头部手臂或：头部-肩膀向下；检查手腕的对齐情况；

Support the contrast: head arms

Or :

Head - shoulders down; Check on the alignment of the wrist;

Emphasize the narrowing of the pelvis to initiate each movement and any transition, use the counts of 3 for each position:
强调骨盆的变窄以开始每个动作和任何过渡，使用每个位置的 3 个计数：
Narrow+ elevate- arch,2,3, - narrow+ elevate - curl,2,3.
窄+抬高-拱形，2，3，-窄+抬高-卷曲，2，3。

2. HAMSTRINGS SERIES: 2. 腘绳肌系列：

New exercise: Lobster tail
新练习：龙虾尾

起始姿势：双腿呈 90 度，平行+伸直腿；脚部弯曲；

Starting position:

Legs in 90 degree,

Parallel + extended legs;

Flexed feet;

骨盆收窄+启动大腿骨和腿的螺旋内收；脚趾指向天花板。

Narrowing of the pelvis + initiate the spiraling in of the thigh bone and legs;

Toes are pointing towards the ceiling.

双腿向两侧打开+绕圈进入双腿 V 字位置；脚部弯曲+脚趾指向天花板。双腿下放，直到骨盆不倾斜；

Open the legs to the side + circle around into V position of the legs;

Flexed feet + toes are pointing to the ceiling. Bring legs down as long as the pelvis doesn't tillt;

返回时：双腿弯曲+脚趾指向天花板

=

螃蟹尾巴位置双腿跟随钢索线。膝盖仅在最终位置接触，过程中不接触；胫骨与钢索线对齐：

On the return: both legs bent + pointed feet

=

lobster tail position Legs follow the cable line.

knees only touch in the final position, not on the way;

Shinbones aligned to the cable line:

双腿展开成平行；过程中：脚部弯曲；

Unwind the legs into parallel;

On the way: flex feet;

Standing in front of the student:
站在学生面前：

Support narrowing and spiraling in:
支撑收紧和旋转进入：

Guide the legs; 引导双腿；

Support the contrast knees - feet :
支持对比膝盖 - 脚：

Guide the legs; 引导双腿；

Check on position 检查姿势

Slight traction and spiraling with palms on the heels of the student;
用双手掌抵住学生脚跟，轻微牵引并旋转；

双手放在学生膝盖后方，前臂放在小腿上；一次一条腿或同时两条腿；

Palms placed behind the knee + forearms placed on top of shinbones of the student;

One leg at a time or both legs at same time;

Preparation on the floor: find the position of the legs opened to the side; Attention: feels like dragging the feet behind; alignment of: center of knee- center of the groin ( feet are often not well aligned and can be disturbing for measuring) ; use a pole to find the line;
地面准备：找到双腿向两侧打开的位置；注意：感觉像是拖着脚跟；对齐：膝盖中心-腹股沟中心（脚部往往不对齐，可能会干扰测量）；用杆子找直线；

New exercise: Full circles into lobster tail
新练习：全圈变为龙虾尾

Preparation on the floor:
地面准备：

双腿最大外开位置打开 - 创建一个环：脚向下移动 + 膝盖向上移动 + 大腿骨向身体方向移动，膝盖微屈 = 龙虾尾位置 - 沿着缆线/杆子的线像常规龙虾一样跟随。完整练习：

Open legs in maximum turned out position - create a LOOP: feet travel down + knee travel up + thigh bone travel towards the body with soft bent knee = lobster tail position - follow the cable line/line of the poles like in regular lobster.

Full exercise:

第一部分：从 90 度变为全圈练习，双腿向外螺旋，直到接近最大外开位置过渡：额外伸展和环状的大腿骨第二部分：像龙虾尾一样，双腿向内螺旋

Part 1: from 90 degree into full Circle exercise with legs spiraling out, up to almost maximum turned out position

Transition: with extra reach and LOOP of the thigh bone

Part 2: like in Lobster tail with legs spiraling in

3. UPPER BODY SERIES
3. 上半身系列

New exercise: Seated sideways arch
新练习：坐姿侧弯

起始姿势：脊柱抬高，骨盆收窄，颈部修长，向前看，手臂向两侧伸展，掌心向前或向下；肩膀下沉启动：引导手臂的 scooping 动作 + 中等程度的横向肋骨移动；

Starting position:

Elevated spine, narrowing of the pelvis, long neck, looking forward, arms extended to the side, palms facing forward or down;

Shoulders down

Initiate:

Scooping movement of the guiding arm + MODERATE sideways shift of the ribcage;

脊柱：从横向移动继续到横向弯曲；身体引导动作，手臂跟随；一只手臂举过头顶：肩膀下沉，掌心向前或向上朝向天花板，柔软的肘部；一只手臂交叉：与相反腿的方向进行平衡；重心转移，但两个坐骨始终与凳子表面接触；

Spine: continue from

sideways shift into sideways arch;

Body guides the movement, arm follows;

One arm overhead: shoulders down, palm facing forward or upward to the ceiling, soft ellbow;

One arm crossing over: counterbalance with direction of opposite leg;

Weight shift but both sit bones stay in touch with bench top;

脊柱：平衡的侧向拱形；通过手臂支撑姿势：手臂向上伸向滑轮塔 + 一只手臂手掌放在大腿骨上并朝相反方向拉；上臂手掌朝向前方或天花板，选择舒适区域；长颈略微拱形位置；

Spine: balanced sideways arch;

Support position by using the arms:

Arm overhead reaching towards the pulley tower + one arm with palm placed on thigh bone and pulling in opposite direction;

Upper arm with palm facing forward or to ceiling, choose comfort zone;

Long neck with slight arch position;

返回起始位置：启动返回：将肋骨远离滑轮塔

=

侧向波浪状移动肋骨；手臂跟随有延迟 + 身体引导运动；手臂：刷回到中心位置；

Return to starting position: Initiate the return:

Shifting the ribcage away from the pulley tower

=

sideways wave with the ribcage;

Arms follow with delay + body guides the movement;

Arms : brushing back to center position;

Standing behind the student: Check on position; Initiate: Scooping grip for the upper arm;
站在学生后面：检查位置；启动：上臂的勺状抓握；

支撑侧向拱形：肋骨摇篮；支撑以保持肩膀下沉；

Support the sideways arch: ribcage cradle;

Support to keep the shoulders down;

Check on position + ribcage cradle;
检查位置+肋骨摇篮；

握法 1：使用胸骨摇篮移动胸骨；握法 2：用一只手放在肩膀上，另一只手从上往下刷学生的手臂；

Grip 1: shifting the ribcage with ribcage cradle

Grip 2: delay of the arm with one hand on top of the shoulders + one hand brushing down the arm of the student;

New exercise: Sideways arch combination
新练习：侧向拱形组合；

起始位置：抬高脊柱；骨盆收窄；肩膀下沉；长颈；手掌向前或向下

Starting position:

Elevated spine

Narrowing of the pelvis

Shoulders down

Long neck

Palms facing

forward or downward

2010: 拱形+向前倾 Intention: 将绳索移到前方（不勒住头部）继续圆圈运动并卷曲下背部

2010: Arch +

leaning forward

Intention:

Move the cable to the front (without strangling the head)

Continue the circle and curl the lower back

启动：向内旋转扭曲+朝向塔的方向拱形；

Initiate:

Scooping into spiraling twist + arch in the direction of the tower;

脊柱：向内旋转扭曲并拱形，面向滑轮塔；头部跟随脊柱；手臂：伸向并卷入绳索线路；

Spine:

Scooping into spiraling twist and arch, facing towards the pulley tower;

Head follows the spine;

Arms:

Reaching and scooping into the cable line;

过渡：手臂继续伸入绳索线路 + 脊柱：旋转进入侧向拱形位置；

Transition:

Arms continue to reach into the cable line

Spine: winding into sideways arch position;

返回时：脊柱："向侧面摆动"如同练习的简单版本；身体引导动作；手臂：延迟，跟随脊柱；

On the return:

Spine: "waving sideways" like in simple version of the exercise; Body guides the movement; Arm: delayed, following the spine;

Standing in front of the student: Check on position
站在学生面前：检查位置

Support the contrast of the leg: "Step in"
支撑腿部的对比："迈入"

One arm: support the scoop of the arms; One arm: support the scoop of the thoracic spine; Or: Both palms on the ribcage supporting the spiraling twist
单臂：支撑手臂的" scooping "动作；单臂：支撑胸椎的" scooping "动作；或者：双手放在肋骨上支撑旋转扭曲

Slight traction of the upper arm and guiding the torso into the sideways arch position;
上臂轻微牵引并引导躯干进入侧弯姿势；

Same as in simple version of the exercise; Or: Resisting the cable of the upper arm and tapping the ribcage.
与简单版练习相同；或：抵抗上臂缆绳并轻拍肋骨。

Connect all exercises of the Upper Body Series.
连接上肢系列的所有练习。
New exercise: Laughing Buddlha
新练习：笑佛

起始姿势：脊柱抬高髋部狭窄双臂平行并弯曲；掌心朝向身体；打开手掌并伸展手指；将双臂 scooping 下来并放下肩膀；

Staring position:

Elevated spine

Narrowing of the pelvis Parallel arms + bent; Palms facing the body; Open the palms and spread the fingers; Scooping both arms and drop the shoulders;

Both arm: scooping forward and around like carving around a column;
双臂：向前并环绕，如同雕刻柱子周围的图案；

Arms in sideways position without any compression of the shoulder blades; Elevated spine; Palms facing outward; Shoulders down;
双臂在侧面位置，肩胛骨无压缩；脊柱抬高；掌心朝外；肩膀下沉；

Scooping both arms + lift upwards; Palms facing the ceiling; Elevated spine; Flat back with scapulae open + look slightly diagonal up Connection of the ribcage
将双臂 scooping 上来并向上抬起；掌心朝向天花板；脊柱抬高；背部平坦，肩胛骨打开，略微斜向上看连接肋骨

第一部分：回到起始位置：肋骨和肩胛骨下降；手臂随后延迟跟随；第二部分：向前呈半圆形，如同围绕球体包裹 = 回到起始位置；

Part 1:

Return to starting position:

Ribcage and shoulder blades descending; Arms follow with delay;

Part 2:

Semi -circle to the front like wrapping around a ball = return to starting position;

与学生侧身站立：一次引导一只手臂

Standing sideways to the student:

Guiding one arm at a time

Scoop one arm to the front + guiding into position
将一只手臂 scooping 前方 + 引导到位

Scooping grip sideways 横向抓握

Check on position of the scapulae
检查肩胛骨的位置

Brushing the arm and guide with slight traction;
刷手臂并轻轻牵引；

坐在学生后面：引导双臂

Sitting behind the student:

Guiding both arms

沿着肩胛骨刷或抬起头部

Brush along the scapulae

Elevate the head

Traction of the elbows Or: Touch shoulder down dimples
肘部牵引或：触碰肩部下陷

Brush the shoulder blades
刷肩胛骨

Brush the upper arm + brushing the shoulder blades in forward movement;
刷上臂 + 前进运动中刷肩胛骨；

Sequence: 4 repetitions dynamic with opening and closing - than hold the position + use sniffing breath through the nose - finish with: one deep exhale through the mouth and reach out and down with the arms - sit upright .
顺序：4 次动态开合 - 然后保持姿势 + 用鼻子吸气 - 结束：张嘴深呼气，手臂伸展向下 - 坐直。
Part 1: slow version in 4 steps: scoop upper arm forward + around and open arms to the side - scoop arms and Buddha position - from Buddha bring the arms to the side again - scoop around and bring arms to the front; breathing: one inhale and one exhale for each position;
第一部分：四步慢速版：将上臂向前舀起+绕圈并打开手臂到两侧 - 将手臂舀起并进入佛手姿势 - 从佛手姿势将手臂再次移到两侧 - 绕圈并将手臂移到前方；呼吸：每个姿势一个吸气和一个呼气；

Part 2: dynamic, final version: and up - and down; breathing: double breath
第二部分：动态，最终版：向上-向下；呼吸：双倍呼吸
Part 3: stay in Buddha position with sniffing breath: one deep exhale to finish and extend the arms to the side- than slowly release.
第三部分：保持佛手姿势，用吸气呼吸：一个深呼气完成并伸出手臂到两侧-然后慢慢放松。

4. LEG WORK SERIES
4. 腿部练习系列

Choose ONE leg work series
选择一个腿部训练系列

5. ABDOMINAL SERIES 5. 腹部训练系列

Choose ONE abdominal series
选择一个腹部训练系列

6. UPPER BODY OPENINGS
6. 上身打开训练

Choose exercises; 选择练习；

7. UNWINDING 7. 解旋

،Progression Sheet ，进阶表

Guideline for Apprentice students on: How to progress with a customer beyond Progression 1?
学徒学生的指南：如何在与客户的进阶 1 之后继续进步？

PROGRESSION 1 进阶 1
PROGRESSION 1 进阶 1	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上身展开	Unwinding 放松
Progression 1= FOUNDATION 进展 1= 基础	Spinal Motion with the pole; arch &curl fwd, rev.; stirring 与杆的脊柱运动；弓形和向前卷曲、向后卷曲；搅拌	-Double leg pump p.single leg pump; 3.dolphin fwd; 4.single leg bicycle Leg pumps, altn. S.Bicycles -双腿泵单腿泵；3.海豚前冲；4.单腿自行车腿泵，交替 S.Bicycles	turtle combination 海龟组合	Seated: leg lifts; circles both directions; 坐姿：抬腿；双向画圈；	Curl ups: curl ups into arch: legs bent; chest pelvis lift; 仰卧起坐：拱起时仰卧起坐：双腿弯曲；胸部骨盆抬起；	circles frontal; circles sagittal; overhead circles: arms + torso 额状面画圈；矢状面画圈；举臂画圈：手臂+躯干	twirling balancing steps 旋转平衡步

PROGRESSION 2 进阶 2
PROGRESSION 2 进阶 2	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上身展开	Unwinding 放松
Progression 2 Step 1 进阶 2 步骤 1	Add: Cross grip stretch fwd 添加：交叉握前屈拉伸	Add: Frog prep 1 Frog prep 2 Frog 添加：青蛙准备 1 青蛙准备 2 青蛙	repeat 重复	repeat 重复	Repeat 重复	repeat 重复	repeat 重复
Progression 2 Step 2 进阶 2 步骤 2	Repeat 重复	repeat 重复	Add: Simple T&P with leaning back 添加：简单 T&P 配合后仰	Add: Figure Eights Slalom 添加：8 字形障碍穿越	repeat 重复	repeat 重复	repeat 重复
Progression 2 Step 3 进阶 2 步骤 3	Repeat 重复	repeat 重复	repeat 重复	repeat 重复	Add: Curl ups into arch, legs extended 增加：卷腹成拱形，双腿伸直	Add: Arm circles in high V position; Simple reaching behind 增加：高 V 姿势手臂画圈；简单向后伸手	repeat 重复

PROGRESSION 3 进阶 3

2010: implement the BASIC homework sequence
2010: 实现 BASIC 作业序列

PROGRESSION 3 进阶 3	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上身展开	Unwinding 放松
Progression 3 Step 1 进阶 3 第 1 步	Add: Cross grip stretch into spiral 添加：交叉握拉伸至螺旋	Add: Quad stretches 增加：四头肌拉伸	repeat 重复	repeat 重复	Repeat 重复	repeat 重复	repeat 重复
Progression 3 Step 2 进程 3 步骤 2	家epeat 家重复	repeat 重复	Add: Canoeing: simple 添加：划独木舟：简单	Add: Hip-Knee Joint Mobilization 添加：髋膝关节活动	Repeat 重复	repeat 重复	Repeat 重复
Progression 3 Step 3 进程 3 步骤 3	Repeat 重复	repeat 重复	repeat 重复	repeat 重复	Add: Simple curl ups with cross over;" Simple curls ups with cross over into arch; 添加：简单交叉卷腹；简单交叉卷腹并拱背	Add: Figure 8's 添加：图 8 的	Repeat 重复

Progression Sheet 进度表

PROGRESSION 4 进程 4
PROFRESSION 4	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上身展开	Unwinding 放松
Progression 4 Step 1 进阶 4 第 1 步	Add: Single spiral Forward: Single spiral reverse; 添加：单螺旋前进；单螺旋反向；	Add: Double knee circles; Double leg circles,: 2 variations 增加：双膝画圈；双腿画圈，2 种变化	repeat 重复	repeat 重复	Repeat 重复	repeat 重复	Repeat 重复
Progression 4 Step 2 进阶 4 步骤 2	Repeat 重复	repeat 重复	Add: Swimming: breaststroke 增加：游泳：蛙泳	Add: Seated sideways to the tower series 添加：侧身坐在塔系列旁边	Repeat 重复	repeat 重复	Repeat 重复
Progression 4 Step 3 进阶 4 步骤 3	repeat 重复	repeat 重复	Repeat 重复	repeat 重复	Add: 2008: curl ups with leg combination; Jacknife, legs on the bench 增加：2008：卷腹带腿部组合；剪刀式，腿部在凳子上	Add: Double arm circles, fwd, rev 增加：双臂画圈，向前，向后	Repeat 重复

PROGRESSION 5 阶段 5
2010: implement the FINAL homework sequence
2010: 实现最终的作业序列

PROGRESSION 5 进阶 5	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上身展开	Unwinding 放松
Progression 5 Step 1 进阶 5 第 1 步	Add: 2008: Arch/Curl with diving pattern; Single spiral reverse with diving pattern 添加：2008 年：建筑/卷曲带潜水图案；单螺旋反向带潜水图案	Add: Dolphin sideways; Dolphin rev; 添加：海豚侧身；海豚反转；	Repeat 重复	repeat 重复	repeat 重复	repeat 重复	Repeat 重复
Progression 5 Step 2 进阶 5 第 2 步	Repeat 重复	repeat 重复	Add: Twist &pull continuous; Harvesting fwd, rev.; 添加：扭转和拉连续；前进，后退收获；	Add: Upper straps around the knee, facing the tower 增加：膝盖周围的上方绑带，面向塔	repeat 重复	repeat 重复	repeat 重复
Progression 5 Step 3 进阶 5 步骤 3	Repeat 重复	repeat 重复	Repeat 重复	repeat 重复	Add: Jackknife with legs off the bench 增加：双脚离凳子的剪刀式	Add: Eagle combination part 1 添加：鹰组合部件 1	repeat 重复

Progression Sheet 进度表

PROGRESSION 6 进阶 6
PROGRESSION 6 进阶 6	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上身展开	Unwinding 放松
Progression 6 Step 1 进阶 6 第 1 步	Add: Double spiral Figure Eights 添加：双螺旋 8 字形	Add: scissors in pulsations of 3; Circles in 45 degree; Full circles; Windmill; 添加：3 次脉动的剪刀；45 度圆圈；完整圆圈；风车；	Repeat 重复	repeat 重复	Repeat 重复	repeat 重复	repeat 重复
Progression 6 Step 2 进程 6 步骤 2	Repeat 重复	repeat 重复	Add: Shoulder release 增加：肩部释放	Add: Sciatica combination 增加：坐骨神经痛组合	Repeat 重复	repeat 重复	repeat 重复
Progression 6 Step 3 进阶 6 步骤 3	Repeat 重复	repeat 重复	Repeat 重复	repeat 重复	Add: Psoas Abdominals 增加：腰大肌腹部	Add: Eagle combin. Part 2 Full combination 添加：鹰组合。第 2 部分完全组合	repeat 重复

PROGRESSION 7 进程 7
PROGRESSION 7 进程 7	A&C Series A&C 系列	Hamstring 腘绳肌	Upper Body Series 上肢系列	Legwork Series 下肢系列	Abdominal Series 腹部系列	Upper Body Openings 上肢动作	Unwinding 放松
Progression 7 Step 1 进程 7 步骤 1	Add: Single arm spiral: Side to side Extroverted; Introverted; Double Arm Spiral; 添加：单臂螺旋：左右外向；内向；双臂螺旋；	Add: Lobster tail; Full circles into lobster tail; 添加：龙虾尾；完整圆圈进入龙虾尾；	Repeat 重复	repeat 重复	repeat 重复	repeat 重复	repeat 重复
Progression 7 Step 2 进阶 7 步骤 2	Repeat 重复	repeat 重复	Add: Seated sideways; Laughing Buddha 添加：侧身坐姿；弥勒佛	Add: Choose one series; 添加：选择一个系列；	repeat 重复	repeat 重复	Repeat 重复
Progression 7 Step 3 进阶 7 步骤 3	Repeat 重复	repeat 重复	Repeat 重复	repeat 重复	Choose exercises 选择练习	Choose exercises 选择练习	repeat 重复

CREATIVE SERIES: FOR CERTIFIED TRAINERS ONLY; PRESENTED IN SPECIAL WORK SHOPS 创意系列：仅限认证教练；在特别工作坊中呈现
CREATIVE SERIES 创意系列	Final version 最终版本	Final version 最终版本	Introduction: Lower straps 简介：下绑带	Introduction: Leg pumps with leg circle; Back leg pedal. Patella-Quad.S; Back leg Lift S; 介绍：腿部泵与腿部画圈；后腿踏板。髌骨-股四头肌.S；后腿提升.S；	Choose exercises 选择练习	Choose exercises 选择练习	Repeat 重复

GYROTONIC $^{®}$ FINAL Homework Sequence：
GYROTONIC $^{®}$ 最终家庭作业序列：

The homework sequence is intended to reinforce the principle of the narrowing of the pelvis． Introduce hands on to support the skeletal uprightness of the spine without any compression．
家庭作业序列旨在强化骨盆缩窄的原则。通过手部支撑，使脊柱保持骨骼直立而不产生任何压迫

Ingredients for the narrowing of the pelvis：
骨盆变窄的配方：
Head reaching up + Shoulders down + Shoulders open to the side + Connect the ribcage＋Squeeze and lift at narrowing area，squeeze and reach down with the legs + Simultaneously：reach forward with knees + squeeze the inner thighs + reach outward with the knees + Spread the soles of the feet／suction foot．
头部向上 + 肩膀向下 + 肩膀向两侧打开 + 连接肋骨＋在变窄区域挤压并提升，双腿挤压并向下伸展 + 同时：膝盖向前伸展 + 挤压内腿 + 膝盖向外伸展 + 脚底分开／吸脚．

Movement sequence：  动作顺序：
Part 1：seated on a stool
第一部分：坐在凳子上
Preparation：人负替提商  准备：人负替提商
－Alternating shoulder lift－release；advanced version：quality of appear and disappear；
－交替肩部提升－释放；进阶版：出现和消失的质量；
Internal Figure 8＇s，arms placed next to the body（as opposed to palms resting on the thighs）：
内部 8 字型，手臂放在身体旁边（与手掌放在大腿上相反）：
2、画8字
Figure 8＇s in one direction on the level of the sit bonesthe seed center，the splar plexus，the sterpum，the throateenter，the eyeballs，and slightly above the top of the head－stay upright and pause for a moment－reverse the direction of the figure 8 and start from the top of the head down．
在坐骨水平方向上做 8 字型，种子中心，星状丛，膈肌，喉咙入口，眼球，以及头部顶部稍上方－保持直立并暂停片刻－反转 8 字型的方向，从头部顶部开始向下
The order of these 2 exercises can be interchanged．
这两个练习的顺序可以互换。
Spinal motions：  脊柱运动：
－Elevation of the spine with narrowing of pelvis，in counts of 3；palms supporting the intention：palms inside thighs，palms outside knees，arms reaching down next to the body；
－脊柱抬高同时骨盆收窄，计数 3 次；手掌支撑意图：手掌在腿内，手掌在膝盖外侧，手臂向下伸至身体旁边；
－Elevation of the spine with narrowing of pelvis，in counts of 2 with arms placed next to the body；
－脊柱抬高同时骨盆收窄，计数 2 次，手臂放于身体旁边；
－Spiraling to one side at a time，in counts of 2；center－spiral－center－slow release；
－一次向一侧旋转，每次两圈；中心螺旋－中心－缓慢释放；
－Spiraling side to side continuous：center－right－left－center－slow release；
－左右交替连续旋转：中心－右－左－中心－缓慢释放；
Center－left－right－center－slow release；
中心－左－右－中心－缓慢释放；
－Spiraling directly from the center to the side，one spiral at a time，in counts of 2 ；spiraling up－slowly return to center；use hands to indicate the opposition of the leg．
－直接从中心向一侧螺旋，一次一圈，每次两圈；螺旋上升－缓慢返回中心；用手指示腿部的相反方向
The last 2 exercises are interchangeable．
最后两个练习可以互换。
－Arch－curl continuous：narrow／elevate－arch－center／elevate－curl－center／elevate－slowly release．
－拱形连续：窄／抬高拱形中心／抬高卷曲中心／缓慢释放．
Stimulation of the biological pump，seated：
坐姿生物泵刺激：
－From slow to faster，small movement of the pelvis，accent is at the end of the movement；
－从慢到快，骨盆小幅度运动，重点在运动结束处
－Waves forward，from small to bigger：up to umbilicus，up to solar plexus，up to the chest，all the way to the head；
－波浪向前，从小到大：到达肚脐，到达太阳神经丛，到达胸部，一直到达头部；

Part 2: Floor work
第二部分：地面练习

Small cradle, 4 times, Attention: look diagonal up
小摇篮，4 次，注意：斜向上看
Large cradle, 4 times, Attention: look diagonal up
大型摇篮，4 次，注意：斜向上看
Shivering and kneading of the legs, Attention: keep the position of the neck long. Shivering for minimum of 1 minute, shivering sounds like raindrops; repeat 2 times.
颤抖并揉搓双腿，注意：保持颈部伸长。颤抖至少 1 分钟，颤抖的声音像雨滴；重复 2 次。
Large cradle with knee to forehead combination of the leg: parallel - open into diamond - extend to the front, 4 times, reverse the movement: diamond - legs parallel - extend to the front, 4 times;
大摇篮式，膝盖至额头的腿部组合：平行 - 打开成菱形 - 前伸，4 次，反向运动：菱形 - 腿部平行 - 前伸，4 次；
Attention: keep position of the neck long
注意：保持颈部伸长
(Prep: with folded chair under the sacrum)
（准备：在髂骨下方放置折叠椅）
Hip knee joint mobilization: 4 times forward, 4 times reverse
髋关节活动：向前 4 次，向后 4 次
Repeat knee to forehead combination and hip knee joint mobilization.
重复膝盖到额头的组合和髋关节活动。
Standing on all 4’s
四肢着地

Eventually this preparation is taken out and replaced by standing on all 4’s upside down;
最终这个准备姿势会被撤掉，替换为倒立四肢着地；

On the floor: standing on all 4’s upside down; Attention: balanced effort from the legs and the arms + initiate the movement from the seed center, if possible: sacrum comes off the floor;
在地板上：倒立四肢着地；注意：腿部和手臂平衡用力 + 从种子中心启动动作，如果可能：骶骨离开地面；
Directly into Taming of the tiger; Attention: sit bones reaching forward, look towards the ceiling, slow release.
直接进入老虎驯服式；注意：坐骨向前伸展，看向天花板，缓慢释放。

GYROTONIC

^{(1)}

Headquarters
GYROTONIC

^{(1)}

总部
134 Dingmans Court 134 丁曼斯法院
Dingmans Ferry, PA 18328
丁曼斯渡口，宾夕法尼亚州 18328
Ph. 570-828-0003 电话 570-828-0003
Fx. 570-828-0005
www.gyrotonic.com

GYROTONIC EXPANSION SYSTEM $^{®}$

GYROTONIC $^{®}$ Basic Principles
GYROTONIC $^{®}$ 基本原则

by Juliu Horvath 尤利乌斯·霍瓦特

January 2004 2004 年 1 月

POINTS OF ATTENTION for Gyrotonic exercises:
吉罗顿训练的注意事项：

CREATE STABILIZATION THRU CONTRAST
通过对比创造稳定
MOVEMENT AND CORRESPONDING BREATHING PATTERN
运动与相应的呼吸模式
CLOSING OF THE RIBCAGE
胸廓闭合
NARROWING OF THE PELVIS
骨盆变窄
SCOOPING OF THE ARMS
手臂 scooping
SCOOPING OF THE LEGS
腿部挖掘
CREATING SPACE IN THE JOINTS
关节创造空间
STIMULATION OF THE BODY
身体刺激
VISION GUIDES THE MOVEMENT
视觉引导运动
INTENTION IS THE DRIVING FORCE THAT MOVES THE BODY
意图是推动身体的驱动力

What is the Gyrotonic Method - in a nutshell ?
什么是 Gyrotonic 方法——简而言之？

The Gyrotonic Method is an exercise system that uses the body to go beyond its limitations. Gyrotonic exercises increase the functional capacity of the entire organism in a harmonious way.
Gyrotonic 方法是一种利用身体超越其局限性的锻炼系统。Gyrotonic 锻炼以和谐的方式增加整个有机体的功能能力。
Gyrotonic exercise: 吉罗顿训练：

increases the circulation thru aerobic and cardiovascular stimulation, circulation of blood, the lymphatic liquids and circulation of energy.
通过促进有氧和心血管刺激，血液循环，淋巴液循环和能量循环，增加循环。
increases better elimination and absorption. Eliminating toxic breath, fowl odor thru increased evaporation, toxins thru perspiration, fowl winds and impure waters and other waste matters that are all a hindrance for the proper functioning of the organism.
提高更好的排泄和吸收。通过增加蒸发，通过出汗，不良气流和纯净的水以及其他废物，消除有毒呼吸，不良气味，这些都会阻碍有机体的正常功能。
increases the mobility of the joints and the use of the fullest capacity in all directions.
增加关节的灵活性，并在所有方向上充分发挥其最大能力。
stimulates and strengthens the nervous system to increase muscular contraction and extension.
刺激和强化神经系统，增加肌肉收缩和伸展。
mobilizes the spine and releases the rigidity of the spine and its function in relation to the organs that are attached to it ( see diagram).
调动脊柱，释放脊柱的僵硬及其与所附器官的相关功能（参见示意图）。
creates a clearer perception of the senses.
使感官感知更清晰。
creates more harmony and balance in the flow of energy.
使能量流动更加和谐平衡。
creates better coordination thru neuromuscular regeneration; signals flow more free between the intender and the instrument (the body) that is used.
通过神经肌肉再生创造更好的协调性；意念与所使用的工具（身体）之间的信号传递更加自由。

The cause of all disease is STAGNATION, regardless if mental, emotional or otherwise. Therefore with a systematic and a well-calculated process, one can attain a natural aging without to much discomfort, indulging in the gift of life and in one’s body and dance free in the spirit.
所有疾病的根源都是停滞，无论这种停滞是精神上的、情感上的还是其他方面的。因此，通过系统且精心计算的过程，人们可以自然地衰老，而不会感到太多不适，享受生命的馈赠，在身体中自由舞蹈，在精神中无拘无束。

GYROTONIC® KEY PRINCIPLES:
GYROTONIC® 核心原则：

Energy moves where the mind moves and the mind moves where there is the biggest sense perception or, on a more conscious level, where there is a directed intention. The clearer the path and the direction of the intention the closer one gets to the desired results.
能量随着心智的移动而移动，而心智则随着最大的感知觉移动，或者，在更自觉的层面上，随着有明确意图的地方移动。意图的路径和方向越清晰，就越接近期望的结果。
Breath creates movement and movement creates breath; pairing up both doubles the effect. It is important that the right amount of intensity and quality of breath is used with the different movement patterns (in general: fast movement - explosive breath, slow movement-slower breath).
呼吸创造运动，运动创造呼吸；将两者结合可以加倍效果。重要的是，在不同的运动模式中使用适量的强度和质量的呼吸（一般：快速运动 - 爆发性呼吸，慢速运动 - 更慢的呼吸）。
Every action has an effect, and an opposite action has a similar effect but in reverse. For example, a smooth, even rhythm in movement and breathing creates a balanced state, whereas tension, wrong efforts and chaotic movement create disturbance and turbulence.)
每一个行动都有其效果，而相反的行动则会产生相似的效果，但方向相反。例如，运动和呼吸中平稳、均匀的节奏会创造平衡状态，而紧张、错误的努力和混乱的运动则会制造干扰和动荡。
In order to be complete and fulfilling, a movement needs to be executed to the fullest structural and energetic capacity of the individual, as in yawning, whereby space is created in and around the joints and organs.
为了完整和充实，一个动作需要发挥个体在结构和能量上的最大能力来执行，就像打哈欠一样，从而在关节和器官周围创造空间。
Gyrotonic exercises stabilize through contrast. In other words: at the point of initiation of two opposing forces, there is strength and stability, and the center of gravity reflects centripetal and centrifugal or explosive and implosive activity at the same time.
gyrotonic 练习通过对比来稳定。换句话说：在两个相反力量的起始点上，存在着力量和稳定性，而重心同时反映着向心与离心或爆发与内爆的活动。
Every movement has to start at the source and has to reflect back to the source or to the corresponding center that is necessary for a given activity. Most of the time several centers have to work together, supporting each other in the same way like the body has to support and participate in the activity of every other part of it. Image: like the mechanical parts of a clock working together or a big orchestra that responds to the conductor to create music.
每个动作都必须从源头开始，并反映回源头或必要的相应中心，以支持特定活动。大多数情况下，多个中心需要协同工作，相互支持，就像身体需要支持和参与每个其他部分的活动一样。图片：就像时钟的机械部件协同工作，或大型管弦乐队响应指挥创造音乐。
With Gyrotonic principles, the main focus is on the muscle of intelligence, intuition and perception. Using the will and well-directed intention to activate the nervous system and sending the right amount of energy to accomplish the desired activity will result in a well-balanced physical, mental and emotional state.
根据 Gyrotonic 原则，主要关注的是智慧、直觉和感知的肌肉。运用意志和明确的目标意图来激活神经系统，并将适量的能量传递给完成预期活动，将带来身心平衡的状态。
The ultimate aim is to be at home in one’s body, free of pain, unrestricted and uninhibited, and to be one with the nature of one’s self, to be total and fulfilled.
最终目标是让自己在身体中感到自在，无痛苦、无限制、无拘束，与自己的本性融为一体，达到完整和满足。
Exercise can and should be a creative and delightful experience.
锻炼可以也应该是一种创造性和愉悦的体验。
Circularity means: the uninterrupted flow of a movement from the beginning including the ending.
循环意味着：从开始到结束的连续运动。

REFERENCE ON HOW TO EXERCISE
锻炼参考

Every time exercising must be a new experience. Exercising is not a routine.
每次锻炼都应是一次新的体验。锻炼不是例行公事。
Physicality has its limits. The experience of it is infinite/ limitless, with other words: the finite must reach and embrace the infinite.
身体有其极限。它的体验是无限/无止境的，换句话说：有限的必须达到并拥抱无限。
Never compare with others or yesterday.
不要与他人或昨天比较。
Imagination is quick. The body follows slower. Understanding the laws of physics, leverage, gravity and velocity in combination with the individual physical makeup is of critical importance.
想象力很快。身体却跟得较慢。理解物理定律、杠杆原理、重力与速度，并结合个人体质，至关重要。

BASIC PRINCIPLES OF BREATHING
呼吸的基本原则

In a simple way: the body inhales when the movements expand / open, and exhales, when the movements lead to a contraction / closing.
简单来说：当动作扩张/打开时，身体吸气；当动作导致收缩/闭合时，身体呼气。
However: when one side of the body expands, inevitably the corresponding side contracts and vice versa (agonist- antagonist). This creates the dilemma: which aspect of the movement to favor, e.g. Arch / Curl.
然而：当身体一侧扩张时，必然另一侧会收缩，反之亦然（拮抗肌）。这造成了困境：应侧重于运动的哪个方面，例如拱形/弯曲。
Example: Arch / Curl- obviously a big arch corresponds to an inhalation; a curl corresponds to an exhalation.
示例：拱形/弯曲——显然，大幅拱形对应吸气；弯曲对应呼气。
Example: Side arch- the beginning of the movement is an expansion with little effort $=$ inhalation, but the second part of the movement needs a deeper physical effort to maintain the leverage = exhalation; the return is easier for the body = inhalation.
示例：侧向拱形——运动的开始是轻微扩张的扩张，几乎无需用力 $=$ 吸气，但运动的第二部分需要更大的体力来维持杠杆作用 = 呼气；返回时身体更轻松 = 吸气。
in movements with very deep contractions, multiple exhalations correspond to the movement and help the process.
在具有非常深度收缩的运动中，多个呼气与运动相对应，并有助于这个过程。

PRINCIPLES FOR GYROTONIC APPLICATION:
应用陀螺仪的原则：

elegant and dignified 优雅而庄重
lush and natural both together
生机勃勃且自然和谐
calm and serene, starting with the expression of the face
宁静祥和，从面部表情开始
without frowning or grimace
不皱眉也不显难色
sing with an effort
费力地唱歌
healthy, wholesome, and with awareness reflecting an overall presence in every part of the body and clarity in the direction (spherical awareness)
健康、有益，并带有反映全身整体存在和方向清晰（球形意识）的意识
intention in the evolution of the movement
运动进化的意图
none gripping muscular effort
无紧握的肌肉用力
continuous adjustment to stay in a state of balance and equilibrium thru contrast and leverage (counterbalancing)
通过对比和杠杆（平衡）进行持续调整以保持平衡和稳定状态
execute the movements with a rhythmic melody and uninterrupted fluidity
以有节奏的旋律和不间断的流畅性执行动作
the speed has to equal the internal manifestation of the movement: the faster the speed, the larger, clearer and smoother the movement;
速度必须等于运动的内部表现：速度越快，动作越大、越清晰、越平滑；
the coordination for the exchange points in each movement has to be exact 13. the teaching and guiding of each movement has to be clear, precise to the point and gentle.
每个动作中交换点的协调必须精确。13. 每个动作的教学和指导必须清晰、精确到点，且温和。

To be continued… 待续…

GYROTONIC EXPANSION SYSTEM $^{®}$
GYROTONIC® 扩展系统 $^{®}$

How does the 如何

GYROTONIC EXPANSION SYSTEM $^{®}$
GYROTONIC® 扩展系统 $^{®}$

work?  如何运作？
by Juliu Horvath  由 Juliu Horvath 撰写
January 2004  2004 年 1 月

CONCEPT: 概念：

A movement system is like creating an alphabet for the body from A to

X, Y, Z

.
一个运动系统就像为身体从 A 到

X, Y, Z

创造一个字母表。
A serves B, B serves C, C prepares for D, D facilitates E and the alphabet serves the whole body to be complete. For the body in order to express itself fully, be it in sports, dance or just to be completely functional, it needs the following:
A 服务 B，B 服务 C，C 为 D 做准备，D 促进 E，而字母则服务于整个身体使其完整。为了使身体能够充分表达自己，无论是运动、舞蹈还是仅仅为了完全的功能性，它需要以下条件：

Complete freedom and control in the articulation of all the joints with strength and softness.
在所有关节的运动中拥有完全的自由和控制，同时兼具力量和柔韧性。
A total control over the skeleton in any situation whether it is premeditated or a reflex action as in slipping, unexpected falling etc… For example: the mountain doesn’t make adjustments to the skier, hiker or climber.
在任何情况下，无论是预先计划还是反射动作（如滑倒、意外摔倒等），对骨骼拥有完全的控制。
A completely free and open circulation in the meridian system of the body (energy pathways), unobstructed from mental, emotional or physical debris (blockages);
身体经络系统（能量通道）中完全自由和开放的循环，不受心理、情绪或身体垃圾（阻塞）的阻碍；
A proper elimination, healthy kidneys, active intestinal system, perspiration, evaporation and complimentary functions of all other organs like liver, spleen, etc.
一个适当的排泄、健康的肾脏、活跃的肠道系统、出汗、蒸发以及其他器官（如肝脏、脾脏等）的辅助功能。
A quick metabolic recovery, for example the heartbeat, the breathing and muscular fatigue amongst others.
快速的新陈代谢恢复，例如心跳、呼吸和肌肉疲劳等。
A coordination that can use the will to translate our desire to move in a certain way; (your way by choice)
一种能够利用意志力将我们的移动愿望转化为特定方式（你选择的方式）的协调能力。
A perception and capability of correcting any malfunctions on any of the above levels. Spherical awareness, patience and time from the part of the will.
一种感知和纠正上述任何层面功能失常的能力。意志力的球形意识、耐心和时间。

In final analysis in increasing the functional capacity of the body and orchestrating the functions of the unconscious on a conscious level, that is only possible with a finally tuned instrument like a Swiss watch, the understanding on how the body functions on all levels: mental, physical, emotional and an integrative energetic level. The above requires a proper training and technique in order to achieve this purpose.
在最终分析中，要提升身体的机能能力并在意识层面上协调潜意识的功能，这只有像瑞士钟表一样经过最终调校的精密仪器才能实现，即理解身体在所有层面（精神、物理、情感和整合能量层面）如何运作。以上这一点需要适当的训练和技术才能达成此目标。

Arch and Curl series
拱和卷系列

Preparing the organism: 准备有机体：
First the function of the heart and the lungs (oxygenation, breathing).
首先，心脏和肺部的功能（氧气供应、呼吸）。
Gentle cardio vascular and aerobic stimulation.
温和的心血管和有氧刺激。
Mobilizing the spine, shoulder joints, elbow joints, wrist and neck as well as awakening the life-force in the pelvis cavity; sending energy through the upper extremities and the internal organs via the meridian system of the upper body (energy pathways);
活动脊柱、肩关节、肘关节、手腕和颈部，唤醒骨盆腔中的生命能量；通过上半身的经络系统（能量通道）将能量传递至上肢和内部器官；
Next is kidney, liver and intestinal massage (stimulation) through undulating, spiraling and waving motions of the upper body, also releasing the ribcage, the lumbar spine, the ileo-sacral joint and the cervical spine;
接下来是通过对上半身进行起伏、旋转和摆动动作，对肾脏、肝脏和肠道进行按摩（刺激），同时释放肋骨、腰椎、骶髂关节和颈椎；

The solar plexus: stimulation of gastric juices and digestive fires.
太阳神经丛：刺激胃液和消化火焰。
Starting perspiration (evaporation of foul odors and gases) through the pores of the skin, deep exhalation etc… With other words: increasing the vegetative functions (speed up the metabolism) of the entire organism.
通过皮肤毛孔开始排汗（蒸发恶臭和气体）、深呼吸等……换句话说：增强整个生物体的植物性功能（加速新陈代谢）。

On an energetic level: 在能量层面上：
creating an energetic bridge between the sacrum and the cranium, harmonizing the left and right polarity of the body, stimulating and activating the nervous system as well as the chakra system from the base upwards while creating vibration and vitality in their function. Signs of this accounts for sexual arousal, emotional positive or negative outburst, mental stimulation presenting itself as better concentration and clarity of thoughts.
在骶骨和颅骨之间建立能量桥梁，协调身体的左右极性，从底部向上刺激和激活神经系统以及脉轮系统，同时在其功能中创造振动和活力。这的表现包括性兴奋、情绪积极或消极的爆发、精神刺激表现为更好的注意力和思维清晰。

On the nervous system level: overactive or under active stimulus.
在神经系统层面上：过度活跃或活跃不足的刺激。
On the subconscious level: vivid and colorful dreaming and involuntary activity through the newly awakened energy (like being moved without preconception)
在潜意识层面：生动多彩的梦境和通过新觉醒的能量产生的无意识活动（如无预设观念的触动）

Hamstring series 腘绳肌系列

Next is the support system from underneath (legs = pillars of support):
接下来是来自底部的支撑系统（腿=支撑柱）：
Through a complex routine mobilizing, articulating, stretching and strengthening the entire musculo-skeletal system of the legs, including the pelvis, glutei, m. psoas, and stimulation of the bladder, large and small intestine.
通过一个复杂的程序，活动、关节运动、拉伸和强化整个腿部肌肉骨骼系统，包括骨盆、臀部肌肉、腰大肌，以及刺激膀胱、大肠和小肠。
Increasing the cardio-vascular capacity of the body like in bicycling or running.
增强身体的循环系统，就像骑自行车或跑步一样。
Culminating in a well balanced, strong and reactive and totally functional support system.
最终形成一个平衡、强壮、反应迅速且完全功能性的支持系统。

Upper Body series 上肢系列

Followed with a series of strengthening exercises for the upper body where major muscle groups are targeted for shaping, sculpting and preparing the body for sports specific and endurance training or a well-balanced appearance.
随后是一系列针对上肢的强化训练，主要肌肉群被针对塑形、雕刻，为专项运动和耐力训练或均衡的体态做准备。

Albdominal series 腹部系列

The midsection: 中部：
The abdominal series is strengthening in such a way that it supports the spine as well as connecting the upper body to the lower body without distracting from the flexibility and freedom of mobility (as in shortening and cramping exercises generally used in a narcissistic fashion).
腹部系列正在增强，以支撑脊柱，并将上半身与下半身连接起来，同时不分散灵活性和活动自由（与通常以自恋方式使用的缩短和痉挛练习相反）。

Upper Body Opening Series
上身开放系列

Then you engage one more time, opening and harmonizing the functions of the upper body and its internal functions to promote a calm and integrate togetherness. To become in-nobled in the body, to be elevated and dignified, at home in our tree of life.
然后你再进行一次练习，打开并协调上半身及其内部功能，以促进平静和整合的统一。使身体得到升华，变得高尚而尊严，在我们的生命之树中感到自在。

Optional: 可选：

complementary and advanced exercises, out of context exercises
补充和进阶练习，脱离情境的练习

additional GYROTONIC $^{®}$ equipment: GYROTONER $^{®}$ , Jumping-Stretching Board, Archway, Leg Extension Unit
额外的 GYROTONIC $^{®}$ 设备：GYROTONER $^{®}$ ，跳跃拉伸板，拱门，腿部伸展单元

This is the basic concept of the system, aside of this you have exercises for every part, every desire or demand and any level:
这是系统的基本概念，除此之外，您为每个部分、每个愿望或需求以及任何级别都有练习：
Rehabilitation  康复
Children  儿童
The elderly  老年人
Athletes and super athletes
运动员和超级运动员
Maintenance  维护
Or just for relaxation and play
或者只是为了放松和玩耍

频地似分

利空联织
－事业家家

：व叫听可㱰

(0, 94 - 4 \Leftrightarrow 9, 41 \cdot 2

鈍比專㕰：制河钝比专㕰：制河
主繁铅继：部铅

2014: in jackknife position: allow to grab the bench with the hands and press down!!
2014: 在剪刀式姿势下：允许用手抓住凳子并向下压！！
Attention: in cross over position: middle line between the legs must be aligned to the shoulder.
注意：在交叉姿势下：两腿之间的中线必须与肩膀对齐。
Entire sequence for dolphin sideways:
海豚侧身完整动作序列：
1 rep. dolphin sideways -1 rep. dolphin forward in center -1 rep. dolphin sideways, other side -1 rep dolphin forward in the center;
1 次海豚侧身 -1 次海豚向前（在中间） -1 次海豚侧身，另一侧 -1 次海豚向前（在中间）；
GYROTONIC $^{(1)}$ , GYROTONIC $^{(1)}$ & Logo and GYROTONIC EXPANSION SYSTEM $^{(11)}$
GYROTONIC $^{(1)}$ , GYROTONIC $^{(1)}$ & Logo 和 GYROTONIC 扩展系统 $^{(11)}$
are registered trademarks of Gyrotonic Sales Corp. ©2005 Gyrotonic Sales Corp, Miami Beach, FL, 33140
是 Gyrotonic 销售公司的注册商标。©2005 Gyrotonic 销售公司，迈阿密海滩，佛罗里达州，33140

GYROTONIC ® ® ^(®){ }^{\circledR}

GYROTONIC ® ® ^(®){ }^{\circledR} Level 1 Foundation Training CourseGYROTONIC ® ® ^(®){ }^{\circledR} 一级基础培训课程

GYROTONIC EXPANSION SYSTEM ® ® ^(®){ }^{®}GYROTONIC® 扩展系统 ® ® ^(®){ }^{®}

INTRODUCTION 引言

Foundation Program 基础课程

饿习 Pole Exercises: 饿习 柱子练习：

Final format: 最终格式：

ARCH and CURL SERIES《就》 ARCH 和 CURL 系列《就》

ARCH and CURL SERIESARCH 和 CURL 系列

ARCH and CURL SERIESARCH 和 CURL 系列

Pole Exercises： 单杠练习：

ARCH and CURL SERIESARCH 和 CURL 系列

ARCH and CURL SERIESARCH 和 CURL 系列

Pole Exercises ： 立杆练习：

ARCH and CURL SERIESARCH 和 CURL 系列

ARCH and CURL SERIESARCH 和 CURL 系列

ARCH and CURL SERIESARCH 和 CURL 系列

Final Format： 最终格式：

ARCH and CURL SERIESARCH 和 CURL 系列

ARCH and CURL SERIESARCH 和 CURL 系列

Final Format: 最终格式:

ARCH and CURL SERIESARCH 和 CURL 系列

Final Format: 最终格式：

- Single Spiral: reverse- 单螺旋：反向

ARCH and CURL SERIESARCH 和 CURL 系列

Final Format: 最终格式：

ARCH and CURL SERIESARCH 和 CURL 系列

ARCH and CURL SERIESARCH 和 CURL 系列

Final Format: 最终格式：

ARCH and CURL SERIESARCH 和 CURL 系列

Final Format : 最终格式：

ARCH and CURL SERIESARCH 和 CURL 系列

Final Format: 最终格式：

ARCH and CURL SERIESARCH 和 CURL 系列

Final Format : 最终格式：

HAMSTRING SERIES 股四头肌系列

Preparation: 准备：

Final format: 最终格式：

Main characteristics: 主要特征：

Important attention: 重要注意：

HAMSTRING SERIES 股四头肌系列

Final Format： 最终格式：

（1）、第一步在 45 ∘ 45 ∘ 45^(@)45^{\circ} 角

HAMSTRING SERIES 股四头肌系列

HAMSTRING SERIES 股四头肌系列

Final Format : 最终格式：

Final Format: 最终格式：

Final Format: 最终格式：

HAMSTRING SERIES 股四头肌系列

Final Format : 最终格式：

Final Format: 最终格式：

HAMSTRING SERIES 股四头肌系列

Final Format: 最终格式：

Sequence with upper straps:带上肩带的序列：

Sequence with lower straps:使用下带子的序列：

Finish with: 结束动作：

Sequence with upper Straps:带有上绑带序列：

Sequence with lower Straps:带较低绑带的序列：

UPPER BODY SERIES 上身体系列

Seated leg work: 坐姿腿部练习：

Finish with: 结束动作：

Floor work: 地面工作：

Patella-Quadriceps Series:髌骨-股四头肌系列：

Floor Work: 地面练习：

Patella-Quadriceps Series:髌骨-股四头肌系列：

LEGWORK SERIES LEGWORK 系列

Patella-Quadriceps Series:髌骨-股四头肌系列：

ABDOMINAL SERIES 腹部练习系列

Curl Ups: 蜷缩：

Jackknife: 杰克刀：

- Preparation - 准备

Finish with: 结束动作：

Psoas Abdominals: 腰大肌腹部：

ABDOMINAL SERIES 腹部练习系列

Curl Ups: 蜷缩：

Curl Ups: 蜷缩：

Curl Ups: 蜷缩：

ABDOMINAL SERIES 腹部练习系列

Curl Ups: 蜷缩：

ABDOMINAL SERIES 腹部练习系列

GYROTONIC $^{®}$

GYROTONIC $^{®}$ Level 1 Foundation Training Course
GYROTONIC $^{®}$ 一级基础培训课程

GYROTONIC EXPANSION SYSTEM $^{®}$
GYROTONIC® 扩展系统 $^{®}$

饿习
Pole Exercises: 饿习柱子练习：

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

Pole Exercises：单杠练习：

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

Pole Exercises ：立杆练习：

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format：最终格式：

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

- Single Spiral: reverse
- 单螺旋：反向

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

ARCH and CURL SERIES
ARCH 和 CURL 系列

Final Format：最终格式：

（1）、第一步在 $45^{\circ}$ 角

Sequence with upper straps:
带上肩带的序列：

Sequence with lower straps:
使用下带子的序列：

Sequence with upper Straps:
带有上绑带序列：

Sequence with lower Straps:
带较低绑带的序列：

Patella-Quadriceps Series:
髌骨-股四头肌系列：

Patella-Quadriceps Series:
髌骨-股四头肌系列：

Patella-Quadriceps Series:
髌骨-股四头肌系列：

Narrowing of the pelvis
骨盆变窄

Narrowing of the pelvis
骨盆狭窄

1. ARCH AND CURL SERIES:
1. 弓形和卷曲系列：

3. UPPER BODY SERIES:
3. 上身系列：

4. LEG WORK SERIES, 2008: UPPER STRAPS ON THE FEET
4. 腿部工作系列，2008 年：脚上的上带子

New exercises: Figure 8's, Slalom
新练习：8 字形，障碍穿梭

6. UPPER BODY OPENINGS:
6. 上身展开：

New exercise: Arm circles in high -V
新练习：高 V 手臂画圈

1. Complete BASIC HOMEWORK SEQUENCE
1. 完成基础家庭作业序列

2. ARCH & CURL SERIES:
2008. Pulsation Sequence with Handle Unit
2. 拱形与卷曲系列：2008. 带把手单元的脉动序列

Repeat with the cables:
用线缆重复：

4. UPPER BODY SERIES
4. 上身系列

5. LEG WORK SERIES, UPPER STRAPS ON THE FEET
5. 腿部练习系列，脚上系好上绑带

New exercise: Hip-knee joint mobilization
新练习：髋膝关节活动

7. UPPER BODY OPENINGS
7. 上半身展开

1. Repeat: BASIC HOMEWORK SEQUENCE
1. 重复：基础家庭作业序列

preparation on the floor;
在地板上进行准备；

2. ARCH & CURL SERIES:
2. 弓形与卷曲系列：

Repeat: Handle Unit- Arch and curl modified for pulsation sequence; 2014- SIMPLE VERSION
重复：操作单元-拱形和卷曲修改为脉动序列；2014-简易版

4. UPPER BODY SERTES
4. 上身练习

5. LEG WORK SERIES
5. 腿部训练系列

New exercise: curl ups with leg combination
新练习：带腿部组合的卷腹

New exercise: Jackknife with legs on the bench
新练习：带有双腿的仰卧起坐

7. UPPER BODY SERIES
7. 上身系列

New exercise: Double arm circles forward
新练习：双臂向前画圈

2. ARCH & CURL SERIES:
2. 弓形与卷曲系列：

4. UPPER BODY SERIES
4. 上身系列

New exercise: Twist & Pull continuous
新练习：扭转与拉连续

New exercise: Harvesting
新练习：收获

5. LEG WORK SERIES
5. 腿部训练系列

Part 4: leg beats
第四部分：腿部击打

Part 5: chest-pelvis lift / CRANIO-SAKRAL BALANCING EXERCISE
第五部分：胸骨-骨盆提升 / 颅骨-骶骨平衡练习

7. UPPER BODY OPENINGS
7. 上半身展开

1. ARCH & CURL SERIIES
1. 拱式与卷曲系列