This the primary passive level where your body connects directly and consciously to the surface underneath you.
First, find your ‘points of contact’, the areas of the body that are directly connecting to the actual surface. These will be indicated in each exercise’s description. Breathe into those areas, as if breathing SPACE into the body, and breathe away the tension to release into the pose even more.

This position engages the navel center, which houses the central nerve supply of the body, whereby strengthening the nervous system and digestive function.
Points of Contact: Sitz bones, back of thighs
• Sit at the back edge of seat, press sitz bones down and slightly tilted forward
• Firmly pull navel back to the spine and press lower back into seat back
• Straighten knees and extend legs while pointing ankles and toes as if stretching the legs and feet to far away

This level introduces movement, a connection of the self and the body between two points, or positions.
In each exercise there are indicated the two positions which the body will take. The exercise is the practice of joining these two points with grace and ease. Using the breath and the piece to assist the movement at all times. The start and end positions will develop through the movement, so take it easy and let it flow!

• Lay in the zero gravity position, resting legs and engaging the abdominal by pulling the navel in and up along the spine
• Inhale as you lift one leg, keeping the same angle as when it is in start position
• Exhale and lower the leg to start position, still pulling in and up on navel to restrict movement of pelvis and spine
• Smoothly transition to other leg
• Keep switching between legs using the breath to keep flowing and smooth

This level introduces the concept of ‘the other’, that which is outside of oneself.
These exercises aim to unite the user with his/her environment whereby expanding one’s understanding of their relationship to the world. If the icon shows two people engaging in the exercise, bring your focus to the space between you and the harmony created within it. If the icon shows one body, focus on the movement and direction of the breath. The inhale being what and to where you are taking in, and the exhale as being that which and to where you are giving out.

• Person A: Sit on Lazy Boy Level 1 position
• Person B: Sit on Upright seated Round Back Level 1 position
• Person A & B: Breathe through your nose, long deep inhale, visualizing the breath creating a large circle around you and the other person. Each inhale enters through the navel of the other, and each exhale exits through your navel
• Continue for 3 minutes