Description Long

The exercise begins with a conscious focus on the breath and a stable seated posture. Gentle movements of the shoulders, arms, and head are gradually incorporated to promote circulation and release tension. Finally, the body straightens vertebra by vertebra, and the eyes slowly open. The exercise helps reduce stress and strengthens the connection between body and mind.

Illustration

Preparation

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• Find a quiet room with enough space for all participants.
• Provide stable chairs without armrests.
• Write down the sequence of the exercise and optionally prepare calm background music.
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Execution

1.  
2. Everyone sits on a chair and closes their eyes.
3. Both feet are placed flat on the floor, side by side.
4. Focus is directed to the breath.
5. The shoulders begin to move in slow circular motions. Gradually, the arms are included until they are stretched out horizontally. Hold this position for a moment.
6. Slowly place the palms on the shoulders and return focus to the breath.
7. The arms slowly lower again. The head rests on the left shoulder, then rotates backward and comes to rest on the right shoulder. The head continues to circle forward. Let the body slowly sink into the chair and remain there for a while.
8. Slowly straighten up, vertebra by vertebra, and gently open the eyes.
9.  

Tools list

• Chairs

References

This method was developed by Joy Kayser, Christian Heusser, Michele Curiger, and Sandro Sperduto, students at the Lucerne University of Applied Sciences and Arts, as part of the CreaLab Summer School 2018.