74 fundamental

positions
NAME: AIZA ONTOLAN
INSTRUCTOR: MR. ARVIE JOY LLIDO
 HANDSONHIPS-Thehandsareplaced firmly just above the hips palms on the
chest ofthe hip bone. The four fingers forward and together,the thumbs
behind. The wrist must sink a little to
dogoodpositionforease.Shouldersmustbeeven,elbowsstraightout at
thesides.
HANDSONWAIST-Handsareplacedfirmlyatthesmallestpartofthetrunk(waist).Thepositionof
the hands is the same as hands on hips. (For
dancingposition,theknucklesrestonthewaistandthepalmsfaceout.Thefingertips
arepointedtowardrear.

HANDS ON NECK- place the hands atthe back at the lower part of the head, tips of the
thirdfingers of the left and right hands touching each
otherelbowsapartinlinewiththeshouldersheaderect.
HANDS ON THE SHOULDERS- place thehands on shoulder with the fingers
straight elbows in linewiththeshoulders.Headerect.

HANDS ON THE SHOULDERS- place thehands on shoulder with

the fingers straight elbows in linewiththeshoulders.Headerect.
 HANDS ON FOREHEAD- place the handson forehead,
palms facing inward, fingers close together,third fingers
touching each other.Elbows pulled backwardandupward
asmuchaspossible
HANDS ON HEAD- place the hands on the head with the palms facing
downward. Finger close together, third finger touching each other,
elbows in line with shoulders.

ARMS FORWARD-raise both arms horizontally forward and keep them in

astraight line from shoulder to tips of the fingers parallel with each other, palms
on hands facing each other.
ARMSSIDEWARD-raise both arms side ways, with arms in line with shoulders.
Fingers closed together, palms turned downward, an elbows and wrists
extended.
ARMSUPWARD-raise both arms upward to a perpendicular position above the head in a
straight line from shoulders to tips of fingers. The palms of the hands are turned toward each
other, arms close to the ears.

ARMS OBLIQUE UPWARD-raise arms halfway between sideward and upward

position. Finger closed together, palms of the hands facing front.
 ARMS OBLIQUE DOWNWARDS- raise arms halfway between sideward
and downward positions. Fingers closed together, palms facing front
or down.(Armbending)

ARMS BENDING UPWARDS- with closed fists or open palms, thefore arms are raised
upward to bend at the-joint as much as possible. Hands at shoulder level and
palms turned inwards. Elbows close to thebody.

ARMS BENDING FORWARD OR HANDS ON CHEST- the upper arms are raised
horizontally sideways with the forearms sharply bent upon them in one line, and on
the same height with the upper arm and shoulder, palms of hands turned
downward. Shoulders kept well back.
ARMS IN ''T‘’ POSITION- arms are placed at side horizontal, elbow bent at a right
angle,fore arms parallel to body, palms facing backward, thumbs toward body or
palms facing in thumbs toward front.
ARMS IN REVERSE "T“ POSITION OR ARM SHALF-SIDE WARD BEND-arms are placed at
side horizontal, elbows bent at rightangles, forearms parallel to head, palms forward,
thumbs toward head or palms facing in.

ARM THRUSTING- raise the fore arms in front and flex the elbows, fists closed with
knuckles turned down and elbows close to the body (waistline)
 ARM FORWARD THRUST-from arm-to-thrust position. Stretch arms
forward, knuckles turned upward. Arms parallel to eachto other,
elbow and wrists extended: arms in level with the shoulder.
ARMS SIDEWARD THRUST- starting positionthe same as above. Stretch arms
sideways with arms in level with shoulders, knuckles turned upward, elbows and
wrists extended.
STRIDE SIDEWARD- the foot is lifted,moved two-foot length toward the side,
placed on the floor with the line of the foot in the same angle as before, and the
weight equally distributed on both feet.

STRIDE FORWARD- the foot is lifted, moved two-foot length toward the front, placed on
thefloor with the line of the foot in the same angle as before,and theweight equally
distributed on bothfeet.
JUMP TO STRIDE STAND SIDEWARD- springon the both feet, lifting the whole body,
and land with feet apart,thedistance betweenthe two feetisaboutone
ordinarypace.

HEELRAISING- rise high on tip toes. Keep knees straight and heels
together.
 LEG RAISING- the leg is raised in front until the leg is at right angle with the body.
The knee and the ankle are extended and trunk erect. Toes pointed forward.

KNEE RAISING- the knee is raised in front tothe level of the hip, hip and
knee joints being flexed to a rightangle: trunk erect, ankle of free foot
extended, toes pointeddownward.

FULL-KNEES BENDING OR DEEP-KNEEBENDING- the knees are flexed until the thigh and
foreleg touch each other. The knees separates as they bend, moving diagonally
forward, the heel are lifted during the movement because of the limited movement
possible in the ankle joint.
HALF-KNEES BENDING- the knees are flexed until a right angle is formed. The knees
separates as they bend,moving diagonally forward, the heels are lifted a little during
themovement.
FULL-KNEE REST POSITION OR DEEP-KNEE REST POSITION- the position of the legs is the same a
sinfull-knee bending. The hands are between the legs resting lightly on the floor. The weight of
the body rest mainly on the feet.

FORWARD LUNGE- Place the left (right)foot forward as far as possible. Bend the left
(right) knee,with right(left) leg in rear straight,head and trunk erect. Foot toeing
forward, both feet flatiron the ground. (This can bedone side ward, backward and in
oblique positions.
 FORWARDFALL-OUT-the foot is placed forward as in lunge position. The
trunk in inclined forward so that there is a sraight line from the head to
the heel of the rear foot.Theheels are flat on the floor.
FORWARD BENDING- the trunk is bent horizontally forward,
the movement taking place in the hip joints only, as far as
the hips can be flexed. Head, shoulders,and trunk are
incorrect alignment.
SIDEWARD BENDING- the trunk bends directly to the side as far possible. Head,
shoulder, and trunk are incorrect alignment.

TRUNKTWISTING- twist trunk on vertical axis without twisting the head or hips.
HEAD TWISTING- twist the head sideward to the left (right) and attempt to
bring the chin in line with the shoulder.(lying,sitting,and kneelingpositions)
PRONE OR FORWARD-LYING POSITION- Lie down with the
stomach flat on the floor, face down: keep the body straight
from head to foot, hands at the sides close to the body. Look
straight forward.

SUPRINE OR BACK-LYING POSITION- lie down with the back flat on the floor, body straight
from head to foot, hands at the sides close to the body the head, shoulders, back
buttocks, legs and heels must touch the floor.
 PRONE ELBOW SUPPORT POSITION- from prone-lying position, the body is
raised and is supported in the forearms and toes. The trunk, legs and head
are heldin a straight line. Hands and forearms are pointed forward. Eyes
front.
SUPINE ELBOW SUPPORT POSITION-from supine-lying position, raise the trunk
upward until it is inclined at an angle of about 30 degrees from the ground.
Elbows, forearms are pointed forward. Weight resting on seats and elbow.

SIDE-LINE LEARNING REST- from prone lying position, turn right 9(left) supporting
the body with the right (left) hand. Keep the elbow of the supporting arm
straight, with the other arm at the side close to the body and the legs straight,
with the other arm at the side close to the body and legs straight and together.
LONG SITTING- sit on the floor with legs together out in front knees stretched and back
straight.
LONG-SITTING REST- as are lief from the above position, the hands replace
done it her side or the knees slightly bent.

CROOK OR HOOK SITTING- from long-sitting position, the knees are bent
and slightly parted, the heels kept together with the feet flat on the floor.
The knees may be clasped, the hands passing around the outside of the
legs.
 CROSS SITTING- from long sitting position, cross the legs infront in tailor-like
fashion. The knees should be kept close to the floor as much as possible and
the back held straight.

KNEELING- kneel on both knees, body at right angle, to the

floor, back erect, knees together, heels together, toes under
or stretched as preferred.

STRIDEKNEELING-from kneeling position, open the knees a little to make the balances teadier
feet together, toes under or stretched as preferred.
STRIDE-KNEE SITTING- from stride-kneeling position, sit down on the
heels keep back straight.
HALF-KNEE-STANDING POSITION OR SINGLE-KNEE-STANDING POSITION- from
stride-kneeling position, place the other foot and knee in front with the tight at
right angle to the fore leg keep the sole of the foot in front flat on the floor.
HOOK OR CROOK-LYING POSITION- from supine-lying position flex the knees
upward, keeping the knee and heel together and both feet flat on the vertical.

SHOULDER-STANDPOSITION- fromsupine-lying position, raise legs and

hips elbows placed on the floor and supporting the hips, legs vertical.
 FORE-ARM STAND POSITION- from prone-elbow-support position, raise the legs
and hips upward.
FOURS-BASEPOSITIONORDOGSTAND- from stride-kneeling, lower
thetrunkforward, place the hands on the floor so that the weight of
the body is equally distributed on the both knees and hands. Trunk
and head in correct alignment.

REVERSE-FOURS BASE OR BRIDGE STAND- reverse the position of the trunkin 63,
feet and hands bearing the weight of the body.
HALF-KNEE STRIDE-STANDING POSITION-kneel on the left
(right) knee, the right (left) leg stretched sideways.
STRIDE-LONGSITTING-from long-sitting position, open and lower the
knees outward, soles of the feet touching, hands on the knees, back
straight.
WIDE OR OPEN-CROOK SITTING- from crooking-sitting
position, open and lower the knees outward, soles of the
feet touching, hands on the knees back straight.
CLOSED-CROOK SITTING- from wide-crook-sitting positing, close the legs
until the knees and feet are touching (closed together the feet flat on
the ground, hands grasping front of knees back straight.