“This exercise consists of alternately extending one leg in the air with a spring-like motion of the other leg by bending its knee. Through these movements in which one stands on one leg while the other is in the air, the energy of the nervous system is correctly set in motion. The action of the will in man becomes intensifi ed. These movements are meant for the strengthening of the nervous system; for its magnetizing. In this way, man becomes capable of making a correct evaluation of his actions: in order to perceive that which is right and that which is wrong within them that he may – at the same time – improve them.” Fig. 22.9 Fig. 22.10

 This exercise consists of four sequences. Each of them differs only in the movements of the hands, while the movements of the feet alternate without interruption throughout the whole exercise as described in the fi rst sequence.
 Music: Melody 23 (“Beautiful Day”) – the whole 56 measures are played twice to the end and then only the fi rst 32 measures (to the FINE): total of 144 measures.
 Starting position
 The participants are arranged in pairs in the circle. The left arm towards the center, feet together, hands resting on the hips, thumbs behind.
 Movement sequence
 Sequence I
 1st measure: the right leg is extended forwards in the air, with the foot slightly lifted off the ground, the knee straight. The left leg bends at the knee and then extends again, with a soft springing motion. During this springing motion, the right foot draws close to the ground without touching it, and is then lifted away (figures 23.1 and 23.2).
 2nd measure: on the 1st, 2nd and 3rd beats bend the left knee while the right leg remains extended forwards.
 3rd measure: the same as the 1st..

Fig 23.1
Fig 23.2
 4th measure, 1st beat: the left leg bends at the knee. On the 2nd beat: step with the right foot forwards and the weight of the body shifts onto that foot. On the 3rd beat: the left foot is behind on its toes, ready to move forwards.
 5th, 6th and 7th measures: the movements are the same as in the 1st, 2nd and 3rd measures but with the reverse feet. The hands are still as in the starting position (figures 23.3 and 23.4).
 8th measure – as the 4th but with the feet reversed. The movements in these 8 measures are repeated without interruption three more times, altogether for 32 measures.
Fig 23.3
Fig 23.4


 Sequence II (alternate extending one hand) 33rd, 34th and 35th measures: the feet make the same movements as in the 1st, 2nd and 3rd measures. At the 1st beat of the 33rd measure the right hand is extended [to face level] forwards and upwards at an angle of 45°, [with the elbow bent], and the wrist lifted, palm facing forwards. The left hand remains on the hip (fi gure 23.5).
 36th measure is as the 4th measure: the right foot steps forwards and the weight of the body shifts onto that foot. Simultaneously the right
hand comes back to the hip.

Fig 23.5


37th, 38th and 39th measures: as the 33rd, 34th and 35th measures but the left hand is raised forwards and upwards at an angle of 45° and the left leg is brought forwards lifted from the ground and the right foot bends at the knee (figures 23.6 and 23.7). 40th measure is as the 36th. The left hand is placed on the hip.
  The movements of the second sequence are repeated two more times to the 56th measure (altogether 24 measures).
 On the last beat of the 56th measure, both hands are placed on the hips.

Sequence III (holding inside hands)
 At the 57th measure (it is again the 1st measure because the music repeats from the beginning) through the 88th measure, the exercise starts anew. The third sequence is like the fi rst, the feet make the same movements, but on the fi rst beat of the 57th measure, the partners hold their inside hands. The partner in the outer circle lifts his left hand up with palm open and turned upwards and the partner in the inner circle places his right hand over it with palm turned downwards. The outside hands remain on the hips (figures 23.8 and 23.9)..






Fig 23.6
Fig 23.7
 On the last beat of the 88th measure, the hands come down to the sides.

Sequence IV (alternate holding outside, then inside hands) 89th, 90th and 91st measure: the feet make the same movements as in the 1st, 2nd and 3rd measures. On the first beat of the 89th measure the outside hands making an upward arc join at the height of the forehead, this time the right palm of the outer partner faces down and the left palm of the inner partner is turned upwards. The inside arms of both partners are free (figures 23.10 and 23.11).
Fig 23.8
Fig 23.9

 92nd measure – feet like in the 4th measure. The arms are released bow-like to the side of the body.
 93rd, 94th and 95th measures: the feet make the same movements as in the 57th, 58th and 59th measures. At the same time on the fi rst beat of the 93rd measure, the inside hands grasp as in the Sequence III while the outside hands hang free at the sides (figure 23.12).

Fig 23.10

 96th measure: as the 89th measure but the inside hands separate and move in a swinging motion down to the side of the body. The movements of Sequence IV are repeated to the end of the exercise. At the end the hands come to the side of the body, feet together.
Fig 23.11
Fig 23.12