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SIX PREPARATORY EXERCISES BEFORE PANEURHYTHMY

 
GENERAL GUIDELINES AND PRINCIPLES
The six exercises are given by the Master Beinsa Douno in August, 1922 in the town of Veliko Turnovo.
The six exercises are performed throughout the entire year separately or before Paneurhythmy. When they are performed separately, the closing exercise and the providence are included as well. The exercises should be performed with concentration, the mind following every movement, the consciousness being alert.
The movements of the right foot and leg influence the brain and those of the left ones influence the sympathetic nervous system. When moving the right foot and leg, you balance the masculine principle inside yourself and when moving the left foot and leg you balance the feminine principle. By the movement of your right foot and leg, you give something to your mind and by the movement of your left foot and leg, you give something to your heart.
At the same time these six exercises express involution and evolution. For example, in the first exercise, lowering our hands and arms represents descending of the Spirit - involution. Taking the first three steps backward is again descending, involution. The lifting up of our hands and arms represents evolution or ascending, as do the three steps forward. Downward and backward are synonyms, so are upward and forward. Involution and evolution can be compared to a process in plants - there is some analogy. The sowing of the grain of wheat into the soil is descending, involution. And when the plant rises above the ground and gives fruit, this is ascending, evolution.
Raising the hands is accompanied by an inhalation, lowering them by an exhalation. When bringing the body upright, inhale; when squatting, exhale. If the six exercises are done very slowly, rhythmically and together with breathing, they will be much more effective.
1. FIRST EXERCISE

"This exercise brings calming, balancing. You want to be the master of your own self. You put your mind, heart and will at the service of God. You go down to the earth to work. Then you rise again in order to receive. In this exercise you come into contact with the Divine within yourself and into accord with the Intelligent in the world."

"In the first, second and third exercises, when raising the hands and arms upward, one inhales. When the hands and arms are up, one holds one's breath for some time; then, when lowering the hands down and squatting, one exhales. Then, when erecting the body and lifting the arms, one inhales again, and so on."

DESCRIPTION

Invocation:

"Lord, may Your Blessing come upon my soul"
(Gospodi, da dojde Tvoeto Blagoslovenie vurhu mojata dousha).

Starting Position:

Hands and arms down by the sides, feet together, posture fresh.

Movement sequence:

The hands sweep up at the sides, making two semi-circles, coming over the head with hands stretched up and fingertips slightly touching. Step with the right foot backward.
The hands descend slowly as if pouring something over oneself. At the same time, a slow squatting is done, the hands reaching as far as the ground, the right knee lightly touching the ground. A slow standing up follows, during which the hands are raised together with palms turned upward, as if scooping up and carrying something.
When standing, the arms and the hands are again stretched above the head, fingertips touching.
After that the left foot makes a step backward and the same movements of the hands and arms are repeated. This time the left knee lightly touches the ground. Rise slowly. The right foot then makes a new step backward and the movements are repeated.
Now the right foot makes a step forward with the same movements. Another step forward with the left and then one with the right foot follow. In sum, three steps backward and three steps forward are made.
After the third step forward when one is again standing, the left foot is brought next to the right, the hands are lowered in front of the face, and the starting position is resumed.

2. SECOND EXERCISE

"By this exercise you come into contact with nature, receive from Her and pass on to the earth. In this exercise you are in accord with Love."
DESCRIPTION

Invocation:

"May God's Love fill my soul."
(Da se izpulni doushata mi s Bozhijata Ljubov)


Starting Position:

Same as the first exercise - hands and arms down by the sides, feet together, posture fresh.

Movement sequence:

The hands and arms are lifted to the sides and upward and extended over the head with fingertips touching. Take one step backward with the right foot. Slowly squat, and simultaneously with the hands make two descending semi-circles forward and downward, and touch the ground. The hands make a scooping movement inwards. The right knee lightly touches the ground.
Slowly rise, while at the same time bringing the hands upward in front of yourself, as if drawing up something. When standing, the arms and hands continue to rise over the head and resume the position already described - stretched upward, with fingertips slightly touching.
Next take one step backward with the left foot. Repeat the slow squatting and rising, accompanied by the same sequence of arm and hand movements - this time it is the left knee that slightly touches the ground. Once again, step back with the right foot and repeat the sequence.
Having completed three sequences backward, step forward with the right foot and repeat the movements. Follow with one step forward with the left (and repeat the sequence) and one step forward with the right (and repeat the sequence) - a total of three steps backward and three steps forward.
After the third step forward, when one is again standing, close the left foot next to the right, open the arms in a wide semi-circle out to the sides and then lower them close to the sides to resume the starting position.
3. THIRD EXERCISE

"In this exercise the hand is laid upon the knee. The knee represents the Good. The angle at the knee formed between the thigh and the shin represents the unity with the Invisible World. You set that which is written on the hand upon the knee, i.e. the Good, as upon a base. Every finger has a special meaning; all the spiritual forces that are expressed by the fingers are laid upon the Good, which is the foundation."
DESCRIPTION

Invocation:

"Let Divine Justice come to grow within me"
(Da vuzrastne v mene Bozijata Pravda).


Starting Position:

Same as the first exercise: hands and arms down by the sides, feet together, posture fresh.

Movement sequence:

The right arm sweeps backward and upward in an ascending arc and, completely outstretched, comes to the position at an angle of 45 degrees in an upward and forward direction. Step backward with the left foot. Squat slowly, lowering the right arm at the same time in order to place the right palm upon the right knee at the moment when the left knee lightly touches the ground. Then rise slowly and allow the right arm to return to the starting position at the side.
Next, the left arm sweeps backward and upward in the same way. Step backward with the right foot and lower the left palm to the left knee as the right knee touches the ground. Slowly rise, returning to the starting position. Repeat the sequence, sweeping the right arm and stepping back with the left foot.
In coming forward, begin with the left arm, again sweeping back, up and forward. Step forward with the left foot. Squat slowly, bringing the palm to touch the left knee and the right knee touches the ground. Rise and repeat, sweeping the right arm and stepping forward with the right foot. The third movement forward begins with the left arm and a step forward with the left foot. A total of three steps backward and three steps forward are completed, after which the right foot closes next to the left and the arms are at the sides, as in the starting position.
4. FOURTH EXERCISE

"This exercise shows how to work, how to serve. When the hands and arms go to the left, you throw out of the heart everything that is disharmonious. When the hands and arms go to the right, you throw all worries out of the mind."
"In the fourth exercise - the 'mowing' - when placing both hands to one side of the body, one should breathe in. Holding this position of the hands, one should hold one's breath for a while. When bending and lowering the hands towards the ground, exhale. After that, when the body rises after the 'mowing', an inhalation takes place."

DESCRIPTION

Invocation:

"I will serve God with all my soul"
(Shte sluzha Gospodou s vsichkata si dousha).


Starting position:

Same as the first exercise: hands and arms down by the sides, feet together, posture fresh.

Movement sequence:

Bring both arms forward, outstretched horizontally with palms facing down.
Step backward with the right foot and simultaneously bring both arms to the right, parallel to the ground. Slowly squat, allowing the right knee to lightly touch the ground. As you slowly rise, at the same time make a swath with the arms over to the left. At the end of the rising, the right foot is still back and your weight is on it; the arms are placed horizontally to the left.
A step backward with the left foot follows. Squat slowly, touching the ground lightly with the left knee. As you slowly rise, the arms make a swath over to the right.
Then once again step backward with the right foot and repeat the same movements (swath to the left).
Now step forward with the right foot, squat (the left knee touching the ground), and make a swath with the hands and arms over to the right. Repeat with the left foot forward (right knee touching the ground, arms to the left), and once again with the right foot forward. A total of three steps backward and three steps forward are performed.
After the third forward movement is completed, one is standing with the arms to the right. Close the left foot next to the right, open the left arm horizontally out to the left side and then bring both arms down to the sides.
5. FIFTH EXERCISE

"When you stand on the left foot and move the right one around it, your heart is being balanced - an awakening of the heart through the mind occurs. When you stand on the right foot and move the left one around the right one, the mind is being balanced - you work inside your mind and an awakening of the mind through the heart takes place. Thus by resting on the right and left foot successively, balancing of the mind and heart takes place.
The shoulder is the place of the angelic world. When one puts one's hands upon the shoulders, this denotes connecting with the angelic world."

DESCRIPTION

Invocation:

"I will rejoice in God's Blessings"
(Shte se radvam na Boziite blaga).

Starting Position:
Back to the Fourth Exercise

Same as the first exercise: hands and arms down by the sides, feet together, posture fresh.

Movement sequence:

Open the arms and hands out to the sides at shoulder height with palms turned upward. Then fold the arms at the elbows bringing the fingertips to touch the shoulders. This position is maintained throughout the exercise.
With the right foot, make three successive semi-circles backward around the left one, touching the ground with the tips of the toes at the other side of the left foot, and then return to the original position.
After the third toe touch, instead of returning the right foot to its starting position take a step backward. Squat slowly, allowing the right knee to lightly touch the ground. Rise slowly. The weight of the body shifts to the right foot. With the left foot, make three successive semi-circles backward around the right foot in the way already described, ending with a step backward. Again, squat and rise slowly. Once again, with the right foot make the described three semi-circles backward around the left foot, ending with a step backward with the right foot, squat and rise.
Then with the right foot make three successive semi-circles, this time forward around the left foot. After the third toe touch to the left of the left foot, do not return the right foot to its original position, but take a step forward. Slowly squat and rise. With the left foot make the described three semi-circles around the right foot, take a step forward with the left foot, squat and rise. With the right foot make the last three semi-circles forward around the left foot, ending with a step forward with the right foot, squat and rise. Then close the left foot next to the right one. Open the hands and arms horizontally to the sides and then lower them to rest at the sides.
6. SIXTH EXERCISE

"By blowing out, you cleanse your mind; this is an electric process. And by breathing out softly, you cleanse your heart; this is a magnetic process. 'God, let Your Spirit come and cleanse me' - this is the explanation of the blowing out; this is what one says inside one's mind. And while softly breathing out, the following words are said silently: 'God, let Your Spirit come and bless me.'"
DESCRIPTION

Invocation:

"I will walk upon the Path of Truth"
(Shte hodja v putja na Istinata).


Starting position:
Back to the Fifth Exercise

Same as the first exercise: hands and arms down by the sides, feet together, posture fresh.

Movement sequence:

Step backward with the right foot and squat, allowing the right knee to lightly touch the ground. At the same time, bring the arms in front of the chest, elbows bent and palms facing each other but not touching, fingers pointing forward. While remaining in the squatting position, the hands and arms reach forward with force, remaining parallel to each other, and one blows out strongly through the mouth, making the sound "hou," (as in "hood). The arms are then tucked back in front of the chest as before, and the blowing out reaching forward is repeated five more times (a total of six times).
After the sixth blowing out, the elbows bend so that the hands can come in front of the mouth, with the thumbs, index and middle fingers touching and the palms facing forward. Then the hands open horizontally to the sides, while at the same time one breathes out softly through the mouth so the sound "hu" (as in "her") can be barely heard. The hands again come together in front of the mouth and the described breathing out is repeated five more times (a total of six times).
After the sixth breathing out, the hands remain horizontal at the sides while one stands up slowly. The right foot closes next to the left one and the arms are lowered to the sides.

CLOSING EXERCISE - THE SCALE

Given by the Master Beinsa Douno în March 5th
, 1942


Starting position:

Same as the first exercise - arms down at the sides, feet together.

Movement sequence:

The foot pattern is 6 steps forward, 6 steps backward and 6 steps forward. At the beginning and end of each scale, the feet come together. Each movement of the arms and feet is combined with singing one note of the scale from middle C to top C.

Doh as in Doo(r)(C): Feet together, spine upright. Bend down from the waist, hands move downward with palms facing each other and fingers touching until they touch the ground. Then rise.

Re as in Re(cord) (D): Step with the right foot while extending arms forward in parallel at the level of the chest, palms facing each other.

Mi as in Mi(nt) (E): Step with the left foot. Open arms wide to the sides, palms facing forward.

Fa as in Fa(r) (F): Step with the right foot. Fold in the elbows and bring the fingertips to touch the chest.

Sol as in Sol(e) (G): Step with the left foot. Open arms out sidewise at about 45o (from the vertical plane), palms facing each other.

La as in La(rge) (A): Step with the right foot. The arms are raised slowly over the head until the fingers, with palms facing each other, touch, forming a sharp angle.

Si as in Si(ng) (B): Step with the left foot. Open the palms and bring together the base of the hands to create a shape like an opening lotus bud.

Doh (C): Bring the right foot to the left. The hands come down to the ground as one bends forward. The fingers touch the ground. Then rise resuming the starting position.

Repeat the sequence moving backward. Repeat the sequence moving forward.
When performed separately from Paneurhyhtmy exercises, Providence is done, as follows:
While saying, "May God's Peace be with us," the arms are raised slowly out to the side and over the head until the fingers, with palms facing each other, touch, forming a sharp angle.
While saying "May God's Joy and Gladness arise in our hearts," the hands descend slowly as if pouring something over oneself - beginning with the sides of the face, then with palms toward the body gliding down to the sides, and returning to the starting position with the hands at the sides
This movement and the invocation are repeated three times.
 
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