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spyrotone strength
 
free form combinations
hands & arms freeform 1 min
 
overhand roll
bilateral 30 sec
opposing 25 sec
 
underhand roll
bilateral 30 sec
alternating 30 sec
opposing 35 sec
 
footwork, stances & transitions
 

important:

basic control

At no time is the device spun, swung or accelerated to produce momentum or centrifugal force. Doing so represents loss of control and may lead to personal injury. Each assembly behaves as a natural extension of the hands & arms, remaining stable and connected, one to the other across the body.

"It's like you're standing in a strong current of water. It's both part of you, and it flows around you."

breathing

Movement is connected one-to-one with the rate of breathing. Inhale and exhale through the nose - go on inhale, hold on exhale. Each repetition thereafter remains connected similarly, one-to-one, to each successive breath, the rate of repetition not to exceed a natural rate of breathing. These clips include audio to help you coordinate the breathing.

movement vs static pose

Movements are transitions between static poses and not the overall objective. While coordination & balance are enhanced through movement, stability is increased by holding each pose for several breaths between movements, and should be emphasized for deepening strength & flexibility.

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