Mukiwa

Treat this combination as mindful movement meditation. Start with a small box around you and two counts of eight to improvise, then find stillness and breathe.

Dime stops, flowy quality and sharp edges all live here, and you'll see how much fits in a single count of eight. Articulate through your fingers, shoulders, spine and joints. Think of your arms as wings, starting from your back.

Hit each shape cleanly by engaging your core, and keep your joints soft.

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