While Zen Dance is not as choreographed as dance, there are still a few basic movements in Zen Dance, which are: Standing Stance, Lift and Expand the Chest, Lift and Raise the Chest, Wave Hands, Roc Spreads its Wings, Up and Down Stretch, Left and Right Stretch, Waist and Hip Exercise, Feet Exercise, Rotary Exercise, Jumping Exercise, Neck Exercise, and Bending and Relaxing Exercise.
The actual teaching will be "up and down, left and right, forward and backward stretching" combined, the early textbooks have "jumping movement", the new version of the textbook is deleted this action.
Expanded:
The function of the basic movements:
(1) to open up the meridians of the body, relax the muscles and joints, and revitalize the qi and blood;
(2) to help enhance the body's awareness;
(3) for those who are new to Zen Dance and are not able to fully achieve the "Dance with the qi", using the basic movements to bring the body into the dance. ", the basic movements are used to drive the body to dance, so that the students can follow the rules at the primary stage;
(4) After being able to dance completely with the qi, there is no need to follow the basic movements during the dance.
Movement essentials:
I. Basic Standing Posture
1. Purpose, body relaxation, convergence of the mind, chi flow, adjusting the body shape to make the body shape straight, eliminating the phenomenon of stooping, shrugging and so on.
2, the main points:
A, two hands naturally down on both sides of the body, two shoulders naturally down, chin slightly closed, eyes flat.
B. Inhale to make the chest full but not shrugged shoulders, naturally presenting the state of chest and abdomen.
C, the idea, standing like a pine. Head like the top of the pine tree grows upward, straight to the blue sky, feet like the roots of the tree down deep into the earth. The body is as straight as a tree trunk, majestic and inviolable.
Second, lifting and expanding the chest
1, the purpose: to open the chest, stretch the arms, in order to make the dance can air through the whole body and light and full and lay the foundation. Enhance lung capacity and improve the function of cardiopulmonary system.
2. Key points:
A. Open the chest and shoulders as much as possible, but do not shrug your shoulders and sink them.
B, pay attention to the three points and one line, the chest, armpits, palms open and become a straight line.
C, move as slowly as possible, feel the numbness of the fingers and the feeling of heat in the palms.
Focus: Pay careful and relaxed attention to the movement of the body in each moment throughout the process, and feel the inner peace and lightness of the body.
Three: Lift the Qi and Pull Up
1. Purpose: Relax and stretch the bones, stretch the shoulder blades, thoracic spine and lumbar spine.
2. Key points:
A. When bending the elbows in front of the chest to expand the chest, open both arms backward until the upper arm is in the same plane with the body.
B, both hands rise to the top of the head, thumbs interlocked, both hands as far as possible upward traction body, until the heels naturally paws, pay attention to the heels together, the legs together and muscles tense, buttocks muscles are also tense.
C, feel the body's muscles tense upward stretching, spine upward traction movement as slow as possible, feel the buoyancy and resistance of the air, feel the fingers tingling palms hot and so on.
Focus: The whole process of careful and relaxed attention to every moment of the body's movement, feel the inner peace and the body's sense of lightness. Imagine yourself like a pine tree, growing upward until you reach the blue sky.
Four, wave hand
1, the principle of relaxation of the joints of the hand to soften the tendons and bones of the gas to the fingertips. Effect, hand movement coordination and improve hand disease. Movement and relaxation of bones, shoulder blades, wrist joints, finger joints, cervical spine, thoracic spine.
2, key points:
A, wrist joint relaxation.
B, do the arm and the body in the direction of 45-degree movement, first inhale a full breath, so that the chest cavity is full but the shoulder and upper arm naturally slightly open, the upper arm to drive the small arm and the palm of the hand slowly movement, the eyes look at the front of the 45-degree extension of the fingers.
C, natural slow breathing, inhale to make the chest full, so that the natural contraction of the abdomen, open the chest, armpits, palms.
Focus: the intention to feel the process of movement, the buoyancy of the hand in the air, as if the water plants in the water with the waves.
V. Roc Spreading Wings
Purpose: to open the chest, so that the flow of qi, the coordination of hand movement and dance light and full.
Relaxation joints: elbow joints, wrist joints, finger joints.
Essentials: A. Relax the wrists of both hands.
B, the chest cavity to inhale a full breath, so that the chest muscles and upper arms naturally open, driving the small arms and palms of the hands naturally rise and undulate up and down dance.
C. Be careful not to shrug your shoulders, open your chest, armpits and palms, and form a line between the three points.
Idea: as if the eagle spreads its wings and flies.
Six: up and down before and after the left and right stretch
Purpose: stretch the muscles, open the upper and lower chakra, enhance the abdomen, waist, arm muscle elasticity, and flexibility of the waist and hips.
Essentials:
A. When the left hand is lifted, palm up, the right hand is pressed down, palm down, as if pulling a rubber band, and at the same time, the right hand is lifted up, so that the muscles of the left side of the body can be maximized stretching, and vice versa.
B. Turn your head slightly toward the hand that is pulling down, and look at the hand that is pulling down with your eyes slightly hanging down, but don't bow your head and keep your neck straight.
C. Stretch your body up and down to its fullest state.
Focus: The whole process of careful and relaxed attention to every moment of the body's movement, feel the inner joy and the body's sense of strength, lightness and fullness.
Seven, loose hip movement
Purpose: flexible waist and leg movement, so that the dance movement is coordinated and beautiful. Relaxation and movement of bones, hips, femur, ankles.
Essentials:
A. Head straight, neck straight, shoulders down, spine straight, hips relaxed, pay attention to the center of gravity.
Eight, rotating waist to send crotch
Purpose: stretching muscles to stretch the whole body, assisting in regulating internal diseases.
Essentials:
A. Stretch all parts of the body to the fullest.
B, the spine is straight, neck straight, shoulders down.
C. When sending the hips, be careful not to contain the chest, and rely on the tense muscles of the buttocks to send the hips forward.
Focus: Pay careful and relaxed attention to the movement and relaxation of all parts of the body during the whole process.