Signe's awsome note from a beautiful monday :)

New things in acrobatics

Nose-cruncher: Put down your  forearms on the ground infront of you with the elbow in shoulderwidth. Then swing up your legs while trying not to make banana bag. 

New tricks for hand-stand: Go close to a wall, and when you swing up the legs, put your hands very close to the wall on the floor. Now try to place the ass on the wall, without touching the wall with your feet. This will help you not to make a banana :)

Another trick: While going up, first look at your feed in the air, then look down in the floor. Will also help you avoid the banana!

Last part, two stretching exercises:

-Lie on the floor, hold your hands around the neck, put one leg on top of the other and turn to one side. Then start bending up the head in front of you and to the one side. Breath out when bending forward.

- Lie on the floor, bend your legs. Take your hands around your neck. Then swing the knees to the elbows. Watch out that the head stays on the floor.

Ole recomments to do these two every day as many times as it fits to you.

Janusz

THE ELEMENTS

First, movements to get the pelvis-region activated. Turn around the pelvis 6-12, and around the clock.

Lift the pelvis to 3 and look the same way while moving the arm from the same side over your head, bended. Move the head to the opposite side. Afterwards try to move it to the same side.

Then exercises with the bone in your chest. (Please help me fill this out have forgotten how exactly it was?!)

After these movements, walk around on your own. And feel how your walk is. Then go together two and two. One is holding the other with one hand on the chestbone, the other hand on the back between the shoulder-blade. Now the one being hold shall keep totally relaxed, the other one are leading the person around. Focus on the direction of the movement, not big movements.

Afterwards the person who is moving the other should move as well in the whole body.

After this we were walking around being the wind.

After that we were changing to the water, first leading each other like before, but now holding around the hips.

Then we were walking around independently being the water.

Then we were splitting in two groups, some being water, some being the wind. And meeting each other and see how we influence each other.

After that we were being the fire.

Then we talked about the earth. Remember it is solid, but can also be blown away by the wind.

Last thing we did: A park bench. The four different elements are sitting together. What happens... we never found out because we only had two minutes to do the excercise...