MAPPING: THE FUNDAMENTALS
These passes are performed in the morning.
1. Sitting position
2. Press area on sole of feet, press base of toe - first with every finger one by one, then together. Massage point above pinky toe one-third up, pressing up to toe and out. Tease the web between the toes.
3. Point feet down, first toes, foot follows, left, right, left, stretch body over leg, opening points on backside of leg. Push out heel, stretch toe 3X, come up, squeeze on outside of shinbone, from ankles up to knee. Repeat movements for right leg.
4. Cross right foot with sole on ground over left bended leg. Flip legs to reversed positions, back and again, ending with left foot over right bended leg. Breath in facing the back, exhale, turning the torso to the front. Repeat complete movement for other side.
5. Stand up on feet, bended over with hands on floor. Grab the mat with feet and hands, alternately, stretch the legs a little so that the buttocks twist slightly from side to side, inhale, slide hands to ankles. Map/squeeze up with hands on outside of legs to knees, then up to vital centers, squeezing some more and throw out. Lean on foot, spreading the toes, repeat other side.
6. Find center: lean forward, backward, stand on outsides of feet, then on insides.
7. Tensing the pelvis area by engaging the deep abdominal muscles and your butt. Repeat 50x (or 100 if you like)
8. Bend arms, bring hands in loose fists in front of face, move to the sides using only the torso, hips and knees don't move (10x..)
9. Regular warm-up twist arms dangling to left/back and right/back.
10. Roll shoulder forward (inhale-up,fw., exhale-down); roll shoulders backward. (10x each)
11. Grab with both hands something in front of pelvis, no tension in hands - only teasing tendons. Let head hang forward. Bring head up and to the left side, let it hang to left shoulder, grabbing with right hand at right hip (no tension), same on right side.
12. Bring hands with backs together arms stretched out in front of body, then inhale, opening the arms as wide as possible, palms facing out, exhale, bringing hands back to starting-position. Repeat a couple of times, faster without the breathing.
13. (First part third-video pass) Wriggle fingers up in front of chest, wriggle down, go down to ground in two motions. Search on ground with wriggling fingers, grab left ankle, right hand on top, squeeze with three fingers up on outside of leg, to armpit, via chest to shoulder. Repeat on right side, start with wriggling fingers.
14. Massage point in palm of hand, squeeze hand up over the arm to shoulder, rub point on outside of arm halfway upper arm. Repeat other side.
15. Rub hands together till they're warm, inhale, slide hands over face and head, throw out. Massage eyebrows and ears, rub hands again, slide over face sideways. Vibrate arms (complete arms) and legs.
16. (Second part video pass) Wriggle hands up, down, to floor, grab both ankles with respective hands, squeeze up on outside with three fingers over knees to the inside and down, stay a while at the ankles, to the back, up on backs of legs to vital centers on the back. Bring left hand over right shoulder and squeeze, bring the hand back to vital center on back. Same with right hand. Bring hands in an arch to the inside of the knees. Squeeze up over the groin to vital center on the front, and let go.
The nagual claimed that #7 was a very important pass and that we should do it incessantly, it engages the muscles of the gut and makes for a tight, closed body.