- \n
- To overcome fear<\/li>\n\n\n\n
- Control in up-and-down positions, stay ‘cool’<\/li>\n\n\n\n
- To develop courage<\/li>\n\n\n\n
- Decidedness<\/li>\n\n\n\n
- Trust in the partner(s)<\/li>\n\n\n\n
- Trust in the supporting teacher<\/li>\n\n\n\n
- To make acrobatic movement dramatic<\/em> (using aims and contradictions)<\/li>\n<\/ul>\n\n\n\n
Acrobatic movement in acting training as a more complex training form was first reconsidered by Grotowski. It engages the entire body and mind and needs full engagement. It develops decision-making<\/em> and practices the anticipation of movement. It also develops physical qualities and flow of movement. Clean starting and ending positions<\/em> are very important to learn from the beginning.<\/p>\n\n\n\n
Study the following 62 basic movements<\/em> one by one. It will take time. Start with the simpler ones and repeat them many times. Try to find variations! Right from the start, demand precise starting and ending positions of the feet!<\/p>\n\n\n\n
After half a year, they may be practised in dynamic packages of two or even three joint movements. Join them very carefully. If the students can do half of the movements in the list correctly after one year, it is enough.<\/p>\n\n\n\n
Some of the acrobatic movements are for very advanced students and are marked with: (adv.)<\/p>\n\n\n\n
From purely acrobatic movement to dramatic movement[131]<\/span><\/h2>\n\n\n\n
To make acrobatics more dramatic, you make the student realise the directions of movement<\/em>, as well as the force<\/em> and counterforce (the oppositions in a movement).<\/em> They may serve as aims for movement (hands on floor push downwards, the toes reach upwards, they want to touch the sky…). A dramatic contradiction arises in the body. Search and study these contradictions of direction for every movement.<\/em><\/p>\n\n\n\n
Body positions 1: Prone, supine, sitting, kneeling, and standing positions.<\/p>\n\n\n\n
![\"\"](\"https:\/\/nivel.teak.fi\/nivel20\/wp-content\/uploads\/2022\/04\/body-positions-1-4-1.jpg\")
1. Leg rising \n2. Candle position \n3. Variation of the plough posture \n4. Variation of plough posture<\/figcaption><\/figure>\n\n\n\n ![\"\"](\"https:\/\/nivel.teak.fi\/nivel20\/wp-content\/uploads\/2022\/04\/body-positions-5-8-1.jpg\")
5. Angular posture \n6. Front stretching posture \n7. Wheelbarrow posture \n8. Cobra posture<\/figcaption><\/figure>\n\n\n\n ![\"\"](\"https:\/\/nivel.teak.fi\/nivel20\/wp-content\/uploads\/2022\/04\/body-positions-9-12-1.jpg\")
9. Boat posture \n10. Split \n11. Staff posture \n12. Forward bend posture<\/figcaption><\/figure>\n\n\n\n ![\"\"](\"https:\/\/nivel.teak.fi\/nivel20\/wp-content\/uploads\/2022\/04\/body-positions-13-16-1.jpg\")
13. Hypertension of the back \n14. ‘Accordion’ of the back \n15. Heel-to-heel sitting posture \n16. Triangles sitting posture<\/figcaption><\/figure>\n\n\n\n ![\"\"](\"https:\/\/nivel.teak.fi\/nivel20\/wp-content\/uploads\/2022\/04\/body-positions-17-20-1.jpg\")
17. Diamond sitting position \n18. Sideways triangle sitting \n19. Spinal twist posture \n20. Child posture<\/figcaption><\/figure>\n\n\n\n ![\"\"](\"https:\/\/nivel.teak.fi\/nivel20\/wp-content\/uploads\/2022\/04\/body-positions-21-24-1.jpg\")
21. Salaam posture \n22. Japanese sitting posture \n23. Cat posture \n24. Knight’s posture<\/figcaption><\/figure>\n\n\n\n ![\"\"](\"https:\/\/nivel.teak.fi\/nivel20\/wp-content\/uploads\/2022\/04\/body-positions-25-28-1.jpg\")
25. Kalarippayaṭṭu horse posture \n26. Garland posture \n27. Tiptoe squat posture\n28. Crow posture<\/figcaption><\/figure>\n\n\n\n ![\"\"](\"https:\/\/nivel.teak.fi\/nivel20\/wp-content\/uploads\/2022\/04\/body-positions-29-32-1.jpg\")
29. Headstand \n30. Dog stretching posture \n31. Warrior posture (forward lunge) \n32. Side lunge<\/figcaption><\/figure>\n\n\n\n ![\"\"](\"https:\/\/nivel.teak.fi\/nivel20\/wp-content\/uploads\/2022\/04\/body-positions-33-36-1.jpg\")
33. Flying bird posture \n34. Triangle posture \n35. Tree posture \n36. Toppling tree posture<\/figcaption><\/figure>\n\n\n\n ![\"\"](\"https:\/\/nivel.teak.fi\/nivel20\/wp-content\/uploads\/2022\/04\/body-positions-37-40-1.jpg\")
37. Arabesque \n38. Handstand \n39. Standing backward bend (‘banana position’) 40. Handstand<\/figcaption><\/figure>\n\n\n\n The 64 acrobatic movements<\/h2>\n\n\n\n
Tumbling exercises 1.201–1.203<\/summary>\n
\n\n\n\nExercise 1.201:<\/strong> Rolling relaxed, with a minimum of effort<\/em> (movement impulse from buttock muscles and abdominals), diagonally over the floor. Contract\/release the abdominal muscles.<\/p>\n\n\n\n
Exercise 1.202:<\/strong> Rolling stiff as a stick<\/em>, with tension.<\/p>\n\n\n\n
Exercise 1.203:<\/strong> Three peoples rolling and ‘jumping’ over each other.<\/em> Participants A and B lie opposite each other, while C lays in the middle and starts rolling towards A, who jumps over C (by using the hands), while B rolls towards the middle, and A ‘jumps’ over B …and so on. (The persons on the outside roll always towards the centre).<\/p>\n\n\n\n<\/div><\/details>\n\n\n\n
Splits exercises 1.204–1.205<\/summary>\n
\n\n\n\nExercise 1.204:<\/strong> Split.<\/em> Starting in the basic position, move<\/em> one leg extended forwards, the other backwards, and support yourself with the hands.<\/p>\n\n\n\n
Exercise 1.205:<\/strong> Split sideways<\/em>, from a large position, opening the legs more and more, supported by the hands and arms.<\/p>\n\n\n\n<\/div><\/details>\n\n\n\n
Somersaults forward exercises 1.206–1.222<\/summary>\n
\n\n\n\n(cabollos<\/em>[132]<\/span> and somersaults<\/em>)<\/p>\n\n\n\n
Acrobatic movement should always start with a clear position<\/em> and end in a clear pose, or in a spring-bounded standing pose<\/em>, legs together, arms brought forwards and upwards.<\/p>\n\n\n\n
An ending sound<\/em> can be added (circus-stop):<\/em> jump with legs together immediately after the last movement, and extend your arms with a ‘ha!’ or a ‘hepp!’<\/p>\n\n\n\n
Exercise 1.206:<\/strong> Monkey-’cabollo’<\/em>[133]<\/span> (rolling as a ‘round package’, knees close to the forehead) focus on the hands, put them shoulder-breadth in front of the head on the carpet. The body direction is forwards<\/em>, but the hands push backwards<\/em>. Keep the body and the neck<\/em> well-rounded, and rise into a pose.<\/p>\n\n\n\n
Exercise 1.207:<\/strong> The same Monkey-cabollo,<\/em> but push on the legs and extend them after the impulse and bend them quickly again.<\/p>\n\n\n\n
Exercise 1.208:<\/strong> Monkey-cabollo<\/em>. After pushing with the hands, both hands immediately hold the calves. Quick arm movements (floor–calves) accelerate the rolling!<\/p>\n\n\n\n
Exercise 1.209:<\/strong> Movement as above,<\/em> 3–5 monkey cabollos enchained.<\/em><\/p>\n\n\n\n
Exercise 1.210:<\/strong> Monkey-cabollo<\/em> without arms<\/em>. Put your hands on your thighs or extend them to the sides. The movement can be done with a slight jump at the beginning. (Take care about to encircle the neck!)<\/p>\n\n\n\n
Exercise 1.211:<\/strong> Somersault (cabollo) forwards with stretched legs.<\/em><\/p>\n\n\n\n
Exercise 1.212:<\/strong> Scissors:<\/em> rolling forwards, opening the stretched legs to the side, and closing them again.<\/p>\n\n\n\n
Exercise 1.213:<\/strong> Split-somersault<\/em> forwards. Start with the split, put the hands on the carpet, and roll over.<\/p>\n\n\n\n
Exercise 1.214: <\/strong>Somersault forwards over one shoulder:<\/em> right leg back, left leg in front, left palm (and elbow high) on the carpet as support, right arm outstretched to the side (turn the arm in the shoulder, to the inside, with palm up<\/em>), roll over the right shoulder, bend the right knee on the carpet, put the left foot down with bent knees and rise.<\/p>\n\n\n\n
Variation:<\/strong> After rolling over the right shoulder, immediately roll over the left shoulder.<\/p>\n\n\n\n
Exercise 1.215:<\/strong> 19. (Ukemi<\/em>[134]<\/span>) Somersault over one shoulder<\/em>, lift one leg, swing the arm on the same side to the front (via the side) and walk away. If the movement is well done, the knee should not touch the floor.<\/p>\n\n\n\n
Exercise 1.216:<\/strong> Somersault with contact: From a walk,<\/em> jump by lifting the right arm and the right knee (as if greeting somebody), go into an immediate somersault over the right shoulder, and continue walking without breaking the rhythm.<\/p>\n\n\n\n
Exercise 1.217:<\/strong> Cabollo over a plinth<\/em> (start to jump up to the plinth with legs together) or a crouching partner.<\/p>\n\n\n\n
Exercise 1.218:<\/strong> High tiger-jump over an obstacle<\/em> such as a table, a chair, a crouching person or a plinth (advanced exercise).<\/p>\n\n\n\n
Exercise 1.219:<\/strong> Long tiger-jump over an obstacle<\/em> (advanced exercise).<\/p>\n\n\n\n
Exercise 1.220:<\/strong> Tiger-jump <\/em>over a rolling person<\/em> lying on the floor, moving horizontally towards you.<\/p>\n\n\n\n
Exercise 1.221:<\/strong> Headstand,<\/em> roll down (push down with the hands, roll down and forwards.<\/p>\n\n\n\n
Exercise 1.222:<\/strong> Handstand<\/em> (from a standing position, impulse with arms up and body forward and back leg up), roll down from the neck, and brake with the hands.<\/p>\n\n\n\n<\/div><\/details>\n\n\n\n
Backward somersaults exercises 1.223–1.228<\/summary>\n
\n\n\n\nExercise 1.223:<\/strong> Monkey-cabollo<\/em> straight backwards, round the neck and push with the hands.<\/p>\n\n\n\n
Exercise 1.224:<\/strong> Somersault back over one shoulder<\/em>, with the same arm extended to the side (palm up). The opposite arm with a bent elbow pushes with the hand, palm upwards.<\/p>\n\n\n\n
Exercise 1.225:<\/strong> Same somersault over one shoulder<\/em>, the opposite leg is stretched out. End on one knee, and rise into an arabesque position in one flow.<\/em><\/p>\n\n\n\n
Exercise 1.226:<\/strong> Split somersault<\/em> backwards.<\/p>\n\n\n\n
Exercise 1.227:<\/strong> Scissors somersault<\/em> backwards. Close and open the legs while rolling.<\/p>\n\n\n\n
Exercise 1.228:<\/strong> Somersault backwards with extended legs<\/em> and flexed feet, ending on the belly (flop).<\/p>\n\n\n\n<\/div><\/details>\n\n\n\n
Somersault sideways exercise 1.229<\/summary>\n
\n\n\n\nExercise 1.229:<\/strong> Right knee on the carpet, left foot with bent knee in front, right arm with palm backwards close to the body. Roll over the right shoulder, search the floor far away from you, and push with your left hand (right shoulder on the floor, left arm beside the head, roll to the right side, up again with one foot in front).<\/p>\n\n\n\n<\/div><\/details>\n\n\n\n
Equilibres (balance) exercises 1.220–1.237<\/summary>\n
\n\n\n\nExercise 1.230:<\/strong> Arabesque<\/em>. Stand on both legs, lift one leg high, bend the body forwards. Arms as a prolongation of the lifted leg or outstretched to the sides (airplane).<\/em><\/p>\n\n\n\n
Exercise 1.231:<\/strong> Rooster <\/em>position (squatting, arms between the legs, bend forward, thighs over the elbows, and carry the body weight on the hands, head and neck lifted.<\/em><\/p>\n\n\n\n
Exercise 1.232: <\/strong>‘Yoga-headstand<\/em>’ (hands over the head).<\/p>\n\n\n\n
Exercise 1.233:<\/strong> 35 ‘Sportive’ headstand.<\/em> With hands at shoulder breadth, build a triangle with the head in front.<\/p>\n\n\n\n
Exercise 1.234: <\/strong>Change balance in a headstand<\/em>: hollow your back, and then do the opposite, open your stretched legs sideways, move them forwards and backwards, and so on.<\/p>\n\n\n\n
Exercise 1.235:<\/strong> Shoulder stand.<\/em> Balance your body on a stable basis built by the right under-arm positioned on the floor (with palm up), right shoulder and the opposite left hand, palm on the floor (and elbow lift) as support. The right shoulder on the floor in front<\/em> of the right hand, the head on the right cheek pressed onto the floor. Arms, right shoulder, and head form a rectangular basis. Lift the pelvis on the left side, bend the knees over the left elbow and search for balance<\/em>. Afterwards, lift the legs upwards, with a bent lower back.<\/p>\n\n\n\n
Exercise 1.236: <\/strong>Handstand<\/em>. Balance on your hands<\/em>, stretch your body upwards, and do not bend your spine.<\/p>\n\n\n\n
Exercise 1.237: <\/strong>Go up into a handstand with joined feet.<\/em><\/p>\n\n\n\n<\/div><\/details>\n\n\n\n
Hyper-extensions of the back exercises 1.238–1.243<\/summary>\n
\n\n\n\nExercise 1.238:<\/strong> Swan fall.<\/em> (As a swan, letting itself fall into the water). From a kneeling position, bend the body backwards in an arch and move the pelvis forwards, impulse from the centre of the body, push the lower back, hands beside the breasts, chest extended<\/em> and head to the side (very important)<\/em>, and roll from the knees to the cheek, keeping the body arched.<\/em><\/p>\n\n\n\n
Exercise 1.239:<\/strong> Fishtail.<\/em> From a handstand, (or a jump with joined legs, advanced exercise), move the chest (slowly by muscular force) quickly towards the floor, with legs behind and the body arched, and the cheek to the side.<\/p>\n\n\n\n
Exercise 1.240:<\/strong> Russian somersault<\/em>. Start to a somersault backwards over one shoulder, extend your legs towards the ceiling with an impulse from the lower back, hyper-extend, and roll over on the chest (head goes to the side!).<\/p>\n\n\n\n
Exercise 1.241:<\/strong> Bridge from a kneeling position.<\/em><\/p>\n\n\n\n
Exercise 1.242:<\/strong> Bridge from a standing position.<\/em><\/p>\n\n\n\n
Exercise 1.243:<\/strong> The bell<\/em>. Handstand, descend with one leg into the bridge, return by the same leg.<\/p>\n\n\n\n<\/div><\/details>\n\n\n\n
Jumps and ‘bascules’ exercises 1.244–1.247<\/summary>\n
\n\n\n\nExercise 1.244:<\/strong> Jump from kneeling to squatting.<\/em> Whilst kneeling, jump into a squatting position. The arms, from behind, make a violent movement forwards and upwards and give energy to the jump.<\/p>\n\n\n\n
Exercise 1.245:<\/strong> Neck jump<\/em> (‘the nail’). Push with your hands (placed beside the ears), tilt the pelvis and project the legs forward. Land in a squatting position.<\/p>\n\n\n\n
Exercise 1.246:<\/strong> Head jump<\/em>. Stand on your head, and descend the tensed legs to a horizontal position, as otkas<\/em>, and pull with the arms.<\/p>\n\n\n\n
Exercise 1.247:<\/strong> Back up into handstand.<\/em> From a sitting position, bend the body forwards with stretched legs and feet, with an impulse back up<\/em> into a handstand.<\/p>\n\n\n\n<\/div><\/details>\n\n\n\n
Spins exercises 1.248–1.254<\/summary>\n
\n\n\n\nExercise 1.248: <\/strong>Eagle turn. Man fanshen<\/em> (jingju pirouette<\/em>[135]<\/span>)<\/p>\n\n\n\n
- \n
- Standing in a T position,<\/em> left weighted foot forward and the hips open, arms equally diagonally, outstretched to the side with left hand downwards, right arm up, hands in line (they stay outstretched to the end of the movement). Spine kept straight, look down ca. 3 m from the toes of the front foot.<\/li>\n\n\n\n
- Bend the front arm 60 degrees. This is the otkas<\/em> for the movement (female version: no otkas<\/em> of the arm).<\/li>\n\n\n\n
- The back foot (right) crosses over the left foot to the left side, with the toes now in line. At the same time, the hips turn 90 degrees to points forwards like the toes. Shoulders are in line with hips and feet.<\/li>\n\n\n\n
- Extend your left hand, which initiates the rest of the body to follow – hips, feet and shoulders. Now the body has turned 180 degrees. The chest right up. Hold the eyes to the floor for as long you can, finally turning your glance up in the same direction as the chest.<\/li>\n\n\n\n
- Look down again (back to the starting position), then the rest of the body follows so that the hips and shoulders are in the same ‘package’. Finish in the starting position. The weight is on the front leg. Shoulders and hips are in the same line with the arms straight from the start.<\/li>\n<\/ol>\n\n\n\n
Exercise 1.249:<\/strong> First practise the five isolated poses of the movement as a drill, before they are joined in a flow. (It is advisable to stop after movement 2).<\/p>\n\n\n\n
- Bend the front arm 60 degrees. This is the otkas<\/em> for the movement (female version: no otkas<\/em> of the arm).<\/li>\n\n\n\n
- Standing in a T position,<\/em> left weighted foot forward and the hips open, arms equally diagonally, outstretched to the side with left hand downwards, right arm up, hands in line (they stay outstretched to the end of the movement). Spine kept straight, look down ca. 3 m from the toes of the front foot.<\/li>\n\n\n\n