FUNDAMENTAL GYMNASTIC POSITIONS

(Hand and Arm Position)

1. HANDS ON HIPS- The hands are

placed firmly just above the hips palms on the chest of
the hip bone. The four fingers forward and together,
the thumbs behind. The wrist must sink a little to do
good position for ease. Shoulders must be even,
elbows straight out at the sides.
COURSE MODULE

2. HANDS ON WAIST- Hands are placed

firmly at the smallest part of the trunk (waist). The
position of the hands is the same as hands on hips. (For
dancing position, the knuckles rest on the waist and the
palms face out. The finger tips are pointed toward rear.

3. HANDS ON NECK- place the hands at

the back at the lower part of the head, tips of the third
fingers of the left and right hands touching each other
elbows apart in line with the shoulders head erect.

4. HANDS ON THE SHOULDERS- place the

hands on shoulder with the fingers straight elbows in line
with the shoulders. Head erect.

5. SHOULDERS FIRM- the forearms are raised

upward, elbows flexed and kept close to the sides as much as
possible. Hands are placed on the shoulders. Elbows carried as
far to the rear as possible.

6. HANDS ON FOREHEAD- place the hands

on forehead, palms facing inward, fingers close together,
third fingers touching each other. Elbows pulled backward
and upward as much as possible.
 7. 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.

8. ARMS FORWARD-
raise both arms horizontally forward and keep them in a
straight line from shoulder to tips of the fingers parallel with
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each other, palms on hands facing each other.

9. ARMS SIDEWARD- raise both arms

sideways, with arms in line with shoulders. Fingers closed
together, palms turned downward, an elbows and wrists
extended.

10. ARMS UPWARD- 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.

11. ARMS OBLIQUE UPWARD- raise arms

halfway between sideward and upward position. Finger
closed together, palms of the hands facing front or facing
in.

12. ARMS OBLIQUE DOWNWARDS- raise

arms halfway between sideward and downward
positions. Fingers closed together, palms facing front or
down. ( Arm bending)

13. ARMS BENDING UPWARDS- with closed

fists or open palms, the forearms are raised upward to
bend at the-joint as much as possible. Hands at shoulder
level and palms turned inwards. Elbows close to the body.
 14. 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.
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15. ARMS BENDING HALF-FORWARD- the upper arms raised

horizontally sideways with the forearms bent at the right angle at the elbow
joints. Hands, fingers, wrists and forearms in one line straight forward, and in
line with the upper arms and shoulders. Palms turned towards each other.
Shoulders well back.

16. ARMS IN ''T'' POSITION- arms are

placed at side horizontal, elbow bent at a right angle,
forearms parallel to body, palms facing backward,
thumbs toward body or palms facing in thumbs toward
front.

17. ARMS IN REVERSE "T"

POSITION OR ARMS HALF-SIDEWARD BEND-
arms are placed at side horizontal, elbows bent at
right angles, forearms parallel to head, palms forward,
thumbs toward head or palms facing in.

18. ARM THRUSTING- raise the

forearms in front and flex the elbows, fists closed with
knuckles turned down and elbows close to the body
(waistline)

19. ARMS
FORWARD THRUST- from arm-to-
thrust position. Stretch arms forward, knuckles turned upward.
Arms parallel to each other, elbow and wrists extended: arms
in level with the shoulder.
 20. ARMS SIDEWARD THRUST- starting position
the same as above. Stretch arms sideways with arms in level
with shoulders, knuckles turned upward, elbows and wrists
extended.

21. ARMS UPWARD THURST- starting position the

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same as above. Stretch arms upward to a perpendicular

position, elbows and wrists extended, knuckles turned outward
or in rear. Arms close to ears.

22. 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.

23. STRIDE FORWARD- the foot is lifted,

moved two-foot length toward the front, placed on the
floor with the line of the foot in the same angle as before,
and the weight equally distributed on both feet.
24. STRIDE BACKWARD- the foot is placed
backward in the same manner as above.

25. JUMP TO STRIDE STAND SIDEWARD- spring

on the both feet, lifting the whole body, and land with feet apart,
the distance between the two feet is about one ordinary pace.

26. FOOT TOUCHING FORWARD- lift the left (or

right) foot and touch the floor lightly in front with the toes. The
heel is raised and turned inward. Knees straight.

27. FOOT TOUCHING SIDEWAYS- lift the left (or

right) foot and touch the floor sideward lightly with the toes. The
heel is raised and turned inward. Knees straight.

28. FOOT TOUCHING BACKWARD- lift the left (or

right) foot back and touch the floor in rear lightly with the toes.
The heel is raised and turned inward. Knees straight.
 29. HEEL RAISING- rise high on tiptoes. Keep knees
straight and heels together.

30. 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.

31. KNEE RAISING- the knee is raised in front to

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the level of the hip, hip and knee joints being flexed to a right
angle: trunk erect, ankle of free foot extended, toes pointed
downward.

32. FULL-KNEES BENDING OR DEEP-KNEE

BENDING- 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.

33. 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 the
movement.

34. FULL-KNEE REST POSITION OR DEEP-

KNEE REST POSITION- the position of the legs is the same
as in full-knee bending. The hands are between the legs
resting lightly on the floor. The weight of the body rest mainly
on the feet.

35. 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
be done sideward, backward and in oblique positions.

36. CHARGE- it is done as in linger. Position the distance from

heel to heel is two feet.

37. FORWARD FALL-OUT - the foot is placed

forward as in lunge position. The trunk in inclined forward so
that there is a straight line from the head to the heel of the
rear foot. The heels are flat on the floor.
 38. 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 in correct alignment.

39. SIDEWARD BENDING-the trunk bends

directly to the side as far possible. Head, shoulder, and trunk
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are in correct alignment.

40. TRUNK TWISTING- twist trunk on vertical axis

without twisting the head or hips.

41. FORWARD BENDING- let head fall forward as

far as possible, chin drawn down and in.

42. SIDEWARD BENDING- let head

fall sideward as far as possible.

43. BACKWARD BENDING- move the head

strongly backward as far, chin up.

44. HEAD TWISTING- twist the head sideward to

the left (right) and attempt to bring the chin in line with the
shoulder. ( lying, sitting, and kneeling positions)

45. 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.

46. 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.

47. PRONE LEANING REST OR FRONT

SUPPORT- a.) From deep-knee-bend-rest-
position stretch the legs backward. Trunk
and legs straight, weight of the body on
hands and toes, legs together, eyes front.
b.) from prone-lying position raise the trunk
up
 hands supporting the weight of the body straight under the shoulders, finger tips
pointing forward.

48. BACK SUPINE- LEANING-REST POSITION- from supine-

lying position, raise the trunk up, hands supporting the weight of the body
straight under the shoulder, finger tips pointing backward.

49. PRONE ELBOW SUPPORT POSITION-

from prone-lying position, the body is raised and is
supported in the forearms and toes. The trunk, legs and
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head are held in a straight line. Hands and forearms are

pointed forward. Eyes front.

50. 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.

51. SIDE-LINE LEARNING REST- from prone

lying position, turn right 9left) 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.

52. LONG SITTING- sit on the floor with legs

together out in front knees stretched and back straight.

53. LONG-SITTING REST- as a

relief from the above position, the hands replaced on either side
or the knees slightly bent.

54. 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.
 55. CROSS SITTING- from long sitting position, cross the legs in
front in tailor-like fashion. The knees should be kept close to the floor as much
as possible and the back held straight.

56. KNEELING- kneel on both knees, body at

right angle, to the floor, back erect, knees together, heels
together, toes under or stretched as preferred.

57. STRIDE KNEELING- from kneeling position,

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open the knees a little to make the balance steadier feet

together, toes under or stretched as preferred.

58. STRIDE-KNEE SITTING- from stride-kneeling

position, sit down on the heels keep back straight.

59. 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 foreleg keep the
sole of the foot in front flat on the floor.

60. 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.

61. SHOULDER-STAND POSITION- from supine-lying position,

raise legs and hips elbows placed on the floor and supporting the hips, legs
vertical.

62. FORE-ARM STAND POSITION- from prone-elbow-support

position, raise the legs and hips upward.

63. FOURS-BASE POSITION OR DOG

STAND- from stride-kneeling, lower the trunk forward,
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.

64. REVERSE-FOURS BASE OR BRIDGE

STAND- reverse the position of the trunk in 63, feet and
hands bearing the weight of the body.
 65. HALF-KNEE STRIDE-STANDING POSITION-
kneel on the left (right) knee, the right (left) leg
stretched sideways.

66. FOLDED POSITION- from kneeling position,

bend trunk forward until head is closed to knees.

67. STRIDE-LONG SITTING- from long-sitting

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position, open and lower the knees outward, soles of the feet
touching, hands on the knees, back straight.

68. 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.

69. 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.

70. SIDE SITTING- from long-sitting position ,

bend both legs to right (left) side, weight of the body resting
mostly on the sitting “bone” or tight of left (right) side. The
bent legs are on the opposite direction of the sitting side.

71. HURDLE SITTING-from long-sitting

position bend one leg until the knee is bent to about forty
five degrees, the thigh is stretched sideward, the inner-edge
of the foot resting on the floor.

72. KNEE SITTING- from kneeling position, sit

down on back of heels, ankles well stretched, back straight.

73. LEG FORWARD-KNEEL

SITTING- from kneel-sitting position, stretch left (right) leg
forward. Remain seated on the right (left) heel.

74. LEG SIDEWAYS-KNEEL SITTING- from

kneel-sitting position, stretch left (right) leg sideward.
Remain seated on the right (left) heel.