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Movement for Actors > Warm-Ups > Sunrise
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Mime Mask
About the exercise:
Sometimes it’s useful to start from the ground because it can help us feel a connection to the earth, and as we reach up into the negative space above the ground it can help us feel a connection with the sky. This ground (support) and sky (potential) connection is how we navigate any and all movement. When we jump, we yield and push into the ground (support) to reach our bodies up into the sky (potential).
The Sunrise warm up is cyclical, and starts to build energy in our core while getting in touch with our spine and our extremities as we reach into space.
Directions:
Sometimes it’s useful to start from the ground because it can help us feel a connection to the earth, and as we reach up into the negative space above the ground it can help us feel a connection with the sky. This ground (support) and sky (potential) connection is how we navigate any and all movement. When we jump, we yield and push into the ground (support) to reach our bodies up into the sky (potential).
The Sunrise warm up is cyclical, and starts to build energy in our core while getting in touch with our spine and our extremities as we reach into space.
Directions:
- Begin by laying on your back, with your knees bent at about 90 degrees and your feet flat on the floor. Allow your arms to reach up, past your head along the floor to make yourself as long as possible.
- From the tips of your fingers, initiate a reach down your body, between your knees, and up into the sky. Allow your core and inner body to support your reach. Allow a lengthening between the tailbone and the head, as the fingers reach up towards the sky.
- While maintaining an upward reach with the head, allow the arms to drop. Feel the length of the spine moving upwards out of your tailbone.
- Raise your arms to clap above your head.
- From the clap, allow the arms to reach forward and through your knees.
- Yielding to gravity while maintaining a sense of forward reach, allow your back to unroll along the ground, followed ultimately by your hands to return to the starting position.