tensegrity/recapitulation/before_and_after
Passes for Before and After Recap
Practitioner experience, circa 2012:
I have found all the passes have tangible benefits. As with any pass, the proof of the pudding is in the practice. And the benefits
accrue with repetition.
Here is a nice set of passes. Pass #11 is of particular value for those with back problems.
(These passes were done before and after recapitulation. Each pass was repeated 10 times)
-1. Starting position. Lying down both hands in fists, back
of the knuckles of one hand almost touching the forehead the inside of the fist
of the other hand almost touching the navel. Inhale and swap the position of
both hands, exhale and swap position of hands once again while doing this use
the power of the abdomen to move the arms.
-2.Starting with the right leg, keep the whole leg straight
and start making small outward spirals which gradually get larger and larger.
Then reverse the direction so that the large inward spirals become smaller and
smaller until you reach the starting position once again. Repeat with the left
leg.
-3.Similar to 'a wheel with the fingers contracted at the
middle joints'(MP9-Heat series), but in a lying down position.
-4. This is very similar to the previous pass but this time
both hands -the fingers contracted at the middle joints- are very close -Right
over Left-(almost touching), they start about the height of the forehead and
both together strike down in a circular fashion towards the navel.
-5. Same but place Left hand over the Right.
-6. Right knee comes up to the chest, then it drops to the
right almost touching the ground then the leg straightens out,(like a push
kick)so that now both legs are at a 45 degree angle and finally the right leg
circles inwards until both legs are next to each other in the starting
position.
Repeat 10 times on each side.
-7. Left and right short stabbing punches one after the other,
at the height of the vital centres.
-8. As above but this time both hands punch together
delivering their blows to the vital centres.
-9. Sit up straight and repeat the previous pass.(stay in the
sitting up position for the remainder of this series)
-10. Both legs are straight. Then the right leg rises over
the left leg, the right knee bends and the right foot plants itself on the
ground to the left of the left knee. (x10 and repeat with the other leg)
-11. This time both legs swing together first the left over
the right, gathering momentum, until both legs end up tied like 'a knot', knees
bent as far as possible the right heel almost touching the left hip and the
left heel almost touching the right hip! At the end of this pass lower the top
knee towards the ground causing the lower part of the spine to move/twist.
(This is a great pass for loosening up stiff hips and good for those with lower
back problems, but do with care)
-12. Sitting up straight, knees bent and soles of the feet
almost touching (this pass can also be done sitting cross legged ), both arms
rise up and cross in front of the face (you are looking at your wrists, hands
are in fists), then both hands separate with great force so that the fists
strike downwards past their respective hip, (this move could also be described
as tearing a sheet of cloth in twain ); the second part of this pass is that
the fisted hands after having delivered their blow continue to rise in a circle
above the head and from there the hands open and both hands strike down
simultaneously at an area in front of the navel , with the palms open and
facing the ground.