AniMotion, Energy of the four animals: Fitness & Power Workout
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About this ebook
Your first steps on the path toward finding an answer to this question are taken during the course of this book.
AniMotion is so much more than just another fitness program.
On the contrary, it involves familiar characteristics of the four animals bear, crane, tiger and snake to uncover unforeseen potential. These exercises combine the actuation of movements practiced in both Eastern and Western cultures.
Increased levels of fitness, weight loss or more eye-catching figure?
Almost certainly.
Yet AniMotion does not conform to the established ideals of a typical fitness program. Rather, these four animals accompany us on a challenging journey to find meaning in age old questions, to reveal untapped awareness and maybe even to develop new skills.
AniMotion is a discipline for both body and soul and is an ideal starting point towards self-knowledge and personal responsibility.
Or alternatively, it will just turn out to be a whole lot of fun.
It´s a promise!
Gertrud Schröder
Gertrud Schröder Long Ping, der friedliche Drache, geb. 1953.1987 gründete sie in Freiburg ihre eigene Schule für Kampfkunst und Meditation und unterrichtet Kinder, Jugendliche und Erwachsene. Ihr Spektrum reicht von Kitaprojekten bis Seniorenarbeit. Zusätzlich gibt sie regelmässig Online Unterricht und gestaltet Onlinekurse.
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AniMotion, Energy of the four animals - Gertrud Schröder
ABOUT THE AUTHOR:
Gertrud Schröder - Long Ping from Freiburg, Germany is a practitioner of both internal and external martial arts (Taiji, Qigong, Kung Fu) with 37 years experience. In addition to writing books, she also works as a voice coach and language trainer.
Over many years, Gertrud has worked for educational institutions and has developed effective, body-oriented concepts designed to interpret and stabilize both internal and external processes. Her seminars in the Zen monastery in France have been held annually since 1990.
Gertrud’s services as a seminar host and speaker are in great demand, both nationally and internationally.
Founder of the LoPi System
Advanced training for children, adolescents, adults and seniors
Individual guidance, group training, seminars and project support
Stage performances and organization of conferences
FRIEDLICHERDRACHE.DE
LIST OF CONTENTS
ANIMOTION
TRAINING IN GENERAL
BASIC STANCES
WARM-UP EXERCISES
Stabilization and grounding
Centering
Upright and relaxed posture
Swinging out to the sides
Loosening the joints
BREATHING EXERCISES
STRUCTURING THE WORKOUT
ANIMATED BEAR CHARACTERISTICS
EXERCISES ASSOCIATED WITH THE BEAR
Level 1: Energizing
Level 2: Strength
Level 3: Power
Level 4: Combinations
ANIMATED CRANE CHARACTERISTICS
EXERCISES ASSOCIATED WITH THE CRANE
Level 1: Swaying
Level 2: Balance
Level 3: Flight
Level 4: Combinations
ANIMATED TIGER CHARACTERISTICS
EXERCISES ASSOCIATED WITH THE TIGER
Level 1: Power
Level 2:Pouncing
Level 3: Momentum
Level 4:Combinations
ANIMATED SNAKE CHARACTERISTICS
EXERCISES ASSOCIATED WITH THE SNAKE
Level 1: Suppleness
Level 2: Stretching
Level 3: Undulating
Level 4: Combinations
ACKNOWLEDGEMENTS
DIGITAL MEDIA
BOOKS
SHOP
IMPRINT
ANIMOTION®
POWER- AND FITNESS WORKOUT
This guide is an introduction to a power and fitness workout designed to develop and train the body on every level. It is an invitation open to anyone, regardless of age.
AniMotion® is a combination of Asian and Western arts of movement and centers around the LoPi System devised by Gertrud Schröder (Long Ping). This system incorporates the symbols and forms of the animals bear, crane, tiger and snake to train every part of the body.
Each animal form characterized in the guide relays its own animation: The bear represents strength and resilience. The qualities of the bear are combined with the balance and effortlessness of the crane. These are then merged with the power of the tiger. The snake represents maneuverability and stretching.
Training is oriented around the individual requirements of the practitioner. The movements are executed with faster and slower speeds alternately, thus calmly and dynamically in accordance with the principle of Yin and Yang. Individual exercises are specifically designed to be compatible with all others. It is therefore possible to devise your own combinations (freestyle) once