Running Man - Tensegrity Pass

TENSEGRITY SERIES - MAGICAL PASSES FOR NOT-DOING

Pomona Workshop, California - 1998

The Running Man

Note: these passes are performed lying down with the calves taut and the toes pointed towards the ceiling. Always start with right side. The inactive leg may be bent to relieve back stress. Lift head whenever necessary. Use the abdominal muscles. The mat should not be too soft. It was said that this pass is considered to be sufficient. However, if you (or your body) want to do the other’s from the series "then do them!"

It was performed to the music of The Four Seasons by Vivaldi. Should be no problem to source in the age of streaming audio and YouTube.

01 - The Independent Rotation of Each Foot: Legs outstretched on mat. Begin outward circle with right foot. When about half of the right foot’s circle is completed, begin an outward circle with left foot. Keep the rotations independent and not synchronized, with at least a second between them.

Running Man 01

02 - Pointing Forward With the Tips of the Toes: The toes bend forward as though pushing a pedal; the other foot is flexed slightly back. Alternate the feet each time in a continuous movement. Keep legs straight on the mat.

Running Man 02

03 - The Inward Circle: The Inward Circle: The feet describe inward circular rotations, synchronized.

Running Man 03

04: The Outward Circle: The Outward Circle: The feet describe outward circular rotations, synchronized.

Running Man 04

05 - Dropping the Tips of the Toes Toward the Center of the Space Between Them: The feet are rotated inward, the heels never leaving the mat, so that the toes point at each other...the legs are spread wide enough to prevent the toes from touching. The toes should never go to the outside, beyond the vertical. Contract the muscles of the thighs. Performed in unison.

Running Man 05

06 - The Side-to-Side Movement of Both Feet: The feet turn from side to side in unison, like windshield wipers. Keep the legs straight.

Running Man 06

07 - The Dog's Tail: Legs slightly retracted. The knees are slightly raised, to allow the soles of the feet to face one another with the outer edges on the mat. Keeping the heels on the mat, vertically raise both feet from the ankle using a sudden contraction of the muscles of the thighs. In unison. The outer edges of the feet tap down gently on the mat. Raise the toes several inches each time.

Running Man 07

08 - Drawing the Feet Together: Legs outstretched on mat. Flex both feet, with toes pulled backwards. The legs start in a V shape, and slide inward and outward laterally from the hips, keeping the calves taught. Performed in unison.

Running Man 08

09 - Pulling the Hamstrings: Legs outstretched on mat, the toes are pulled back as far as possible for a short time, creating tension on the hamstrings, then released. Performed in unison.

Running Man 09

10 - The Pedal: One foot is pulled back as the knee raises, keeping the sole pointing forward (not on the mat), and then sliding on the heel to straighten while the other is retracted...as if pushing a pedal. The legs/feet alternate.

Running Man 10

11 - Splashing the Other Foot with the Soles of the Feet: One leg is held taut with it’s heel staying on the mat, as the other foot is raised very slightly with a jerking motion...scooping and splashing toe-level awareness onto the other foot, up to the level of the ankle. The feet alternate.

Running Man 11

12 - Rubber Feet: In a certain way it looks like a reversed “frog kick.” Start with both legs outstretched on mat, the feet slightly pointing to the sides. The heels stay on the mat as the toes and feet flip out to the sides while they are retracted by bending the knees. The outer edges of the feet and legs are kept on the mat. The ankle is the pivot; the knees tend to slightly raise and lower naturally as the feet spread to point to the outside. Performed in unison.