Welcome to Scribd, the world's digital library. Read, publish, and share books and documents. See more
Standard view
Full view
of .
Look up keyword
Like this
0 of .
Results for:
No results containing your search query
P. 1
Red Bird Dance Instructions

Red Bird Dance Instructions

Ratings: (0)|Views: 2|Likes:

More info:

Published by: Holli Haddix Rainwater on Feb 17, 2012
Copyright:Attribution Non-commercial


Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less





Red Bird Explains Himself
“Yes, I was the brilliance floating over the snow
 and I was the song in the summer leaves, but this wasonly the first trick I had hold of among my other mythologies,for I also knew obedience: bringing sticks to the nest,food to the young, kisses to my bride.
But don’t stop there, stay with me: listen.
 If I was the song that entered your heartthen I was the music of your heart, that you wanted and needed,and thus wilderness bloomed there, with all itsfollowers: gardeners, lovers, people who weepfor the death of rivers.And this was my true task, to be themusic of the body. Do you understand? For truly the body needs asong, a spirit, a soul. And no less, to make this work,the soul has need of a body,and I am both of the earth and I am of the inexplicablebeauty of heaven where I fly so easily, so welcome, yes,
and this is why I have been sent, to teach this to your heart.”
 ~Mary Oliver
Red BirdRed bird came all winterfiring up the landscapeas nothing else could.Of course I love the sparrows,those dun-colored darlings,so hungry and so many.I am a God-fearing feeder of birds.I know He has many children,not all of them bold in spirit.Still, for whatever reason
 perhaps because the winter is so longand the sky so black-blue,or perhaps because the heart narrowsas often as it opens
 I am gratefulthat red bird comes all winterfiring up the landscapeas nothing else can do.
Mary OliverDancing With Red Bird
What can be more unexpectedly beautiful than the flash of a cardinal against a dreary winter landscape? In Mary Oliver'spoetry, Red Bird has a message for us. We will unlock this message as we learn a meditative dance that will open yourheart and bring harmony to your body and spirit. The movements are taken from qigong, tai chi, and other energy ex-ercises and are designed to be healing as well as beautiful. The poems are printed in full below. On the following pages,you will find the poems broken down line by line, accompanied with photos and written instructions for the move-ments that are to be performed with each line. Feel free to improvise and make this dance your own!Holli Rainwaterhhrainwater@gmail.com
Red Bird
by Mary Oliver
 Red bird came all winterfiring up the landscapeas nothing else could.
Open the Door 
standing with feettogether, arms down at sides, allowyour hands to float up to shoulder 
height (it’s as if you have strings
attached to your wrists and some-one is gently pulling them up), bendelbows bringing hands in towardchest, then sink them down.
This movement is a common open-ing in tai chi forms.
 Red Bird Spreads its Wings
stepout with right foot, turn at thewaist to the right, raise both arms
up like a bird’s, hold for a mo-
ment, and sink them down.
Thismovement was inspired by the photo at left!
 Red Bird Spreads its Wings
repeat to the left
Of course I love the sparrows,those dun colored darlings,
Continue the
 Rhythmic Eights
so hungry and so many.
Continue the
 Rhythmic Eights
I am a God-fearing feeder of birds.
 Spreading Good Wishes
step out with right foot into a lunge. Rest the back of your left hand
 behind you, on your right kidney. Hold your right hand at your waist like you’re holding a tray.
Circle your tray in a large clockwise circle. As your hand comes back toward your body, raise itup to shoulder height and make another slightly smaller circle. As your hand comes back towardyour body, raise it up over your head and make a still slightly smaller circle.
 Essentially you arecreating an upward spiral with your open hand. Pretend that you have birdseed in your hand and you are offering it to the birds.
Lower your right hand, step your right foot back to join theleft foot.
 Rhythmic Eights
hold your hands out in front of you like
you’re holding a chi ball, left hand
on top, right hand on bottom. Be-gin making a sideways figureeight with the ball
go down tothe right, then up and over crossingthe middle of the 8, then keep go-ing down on the left, then up andover back to the middle. Twist atthe waist in the direction you arereaching and let your hips swayfrom side to side.
This movement 
comes from Donna Eden’s
 Energy Medicine
. It is good for relaxing the body and engaging both sidesof the brain.

You're Reading a Free Preview

/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->