Noriyamo Dance

Foreword

Noriyamo Dance is not yoga. It is a free, meditative dance performed barefoot in nature, in flowing clothing and without a mat. This guide is built on the theory of the YOMI program and the seven core pillars of conscious presence: Non-judgment, Patience, Acceptance, Trust, Non-striving, Beginner's mind, and Letting go. The breath is the bridge between body and mind. Just as a seed needs soil, water, and sunlight to grow, the seed of human well-being needs care and a good environment to flourish.

Part I — The Foundation: The Philosophy

Well-being from a mindful perspective: The purpose of life is to seek happiness, but lasting happiness comes from mental balance and compassion. Health is wholeness — body and mind as one unity. The word meditation comes from "mederi" — to heal.

Conscious presence: More than attention — it is the purification of the mind and liberation from suffering. It requires formal training (meditation, discipline) and informal training (daily observation).

Acceptance and compassion: Seeing and tolerating reality as it is, without judgment. Not passivity, but active will. Compassion begins with self-compassion.

What is Noriyamo Dance? A slow, meditative dance practice sharing the same frequency as nature. It balances the inner and outer frequencies.

The seven pillars:

• Non-judgment
• Patience
• Acceptance
• Trust
• Non-striving
• Beginner's mind
• Letting go

Part II — Cyclical Sequence: Figure-Eight (Images 1–13)

This is the same 13-phase sequence found in the standalone document "Noriyamo Figure-Eight (13 Phases)." See that document for full detail with illustrations. In brief:

Image 1 (Starting position) → Image 2 (First circle, arms up and out) → Image 3 (Turning, initiation) → Image 4 (Full rotation) → Image 5 (Lowering) → Image 6 (Middle position) → Image 7 (Near lotus) → Image 8 (Lotus, grounded stillness) → Image 9 (First star) → Image 10 (Plucking the star) → Image 11 (Distribution) → Image 12 (Gradual rise) → Image 13 (Completed circle).

Part III — The 16 Core Movements

01. Strength of the Forest

Symbolism: Rootedness and upright stance, like a tree standing firm.

How to perform: Stand with feet together, weight evenly distributed. Let the arms hang at your sides. Calmly extend the arms out to the sides and up over the head, palms facing each other. Keep an upright posture, lift the chest, and breathe deeply and calmly. Look straight ahead with a calm focus. Hold for about 15 seconds. Engage the abdomen lightly.

Breath: In as the arms rise, hold at the top, out as they lower.

Focus: Stability, dignity, groundedness.

02. Power of the Wind

Symbolism: Energy gathering before release. Courage and direction.

How to perform: Move the feet apart in a smooth motion into a wide stance. Turn the front foot outward and bend the knee to about 90 degrees. Extend the back leg fully. Extend the arms softly out to the sides, horizontal, with the gaze focused on the front hand. The whole body radiates power and strength.

Breath: Strong inhale, slow exhale.

Focus: Strength, will, focused intention.

03. Stillness of the Seed

Symbolism: Drawing inward to find rest. The seed in the earth.

How to perform: Turn as you lower the arms, moving in a rotation down toward the floor. End on one knee and draw yourself inward. Sit with the toes together, resting the hips on the heels. Calmly fold the upper body forward and place the forehead on the ground. The arms may rest at the sides or extend forward.

Breath: Deep and calm, exhale longer than inhale.

Focus: Safety, surrender, inner calm.

04. The Power of Life

Symbolism: The sprout breaking through.

How to perform: Begin on all fours, knees beneath hips, hands beneath shoulders. Round the back up toward the ceiling like a plant reaching, drawing the navel in and bringing the chin toward the chest, gaze toward the navel. A soft, flowing movement.

Breath: Out as you round the back, in as you return.

Focus: Flexibility, awakening to life.

05. Gathering Strength

Symbolism: Preparation for growth.

How to perform: Step one leg forward at 90 degrees, lift the chest, draw the shoulders back, place both hands on the lower back, and look down. Feet in an L-position. Graceful, yet strong.

Breath: Calm and gathering.

Focus: Openness, pride without performance.

06. Breath of Power

Symbolism: Balance and prayer.

How to perform: Shift the weight onto the front leg, straighten the back, hold your balance, and bring the hands together in front of the chest in prayer. Move the back leg calmly forward as the feet come together, in a half circle, before raising the arms upward.

Breath: Gathered on the exhale, lift on the inhale.

Focus: Balance, concentration.

07. The Sun's Greeting

Symbolism: Gratitude.

How to perform: Stand with feet together, arms extended straight up above the head. The whole body stretches toward the sun in tribute, energy flowing from the roots through you. Lower the arms in a graceful motion.

Breath: Large inhale upward, calm exhale downward.

Focus: Energy, gratitude.

08. The Butterfly's Dance

Symbolism: Play and lightness.

How to perform: Calmly bend the upper body backward as the legs move apart into a V-shape. Let one arm rest at the side, the other lifting as though catching a butterfly. Twist the upper body to the left, weight on the front leg.

Breath: Light and playful.

Focus: Gracefulness, presence.

09. The Butterfly's Lightness

Symbolism: Balance in the air.

How to perform: Lift the back leg, holding your balance. One arm maintains equilibrium, the other points toward the foot of the extended leg. Turn calmly, close to the floor, gradually.

Breath: Even and calm.

Focus: Balance, lightness.

10. The Plant's Strength

Symbolism: Core strength.

How to perform: Place both hands on the floor, engaging the belly and back into one straight line. Calmly lift one leg upward. Then lower it until both stand side by side. Maintain the position with the arms engaged.

Breath: In to lift, out to lower.

Focus: Core, endurance.

11. The Deer's Endurance

Symbolism: Circular power.

How to perform: Place the weight on one arm, rotate the body, and move in a half circle along the floor while keeping one arm anchored at the same central point.

Breath: Even and enduring.

Focus: Flow, endurance.

12. Focus of the Half Moon

Symbolism: Concentrated calm.

How to perform: Once you reach the halfway point of the circle, bring the legs together, extending one arm upward toward the sky while still holding the central point with the other arm against the floor.

Breath: Deep inhale as the arm extends upward.

Focus: Focus, clarity.

13. Balance of the Elements

Symbolism: Bridge between heaven and earth.

How to perform: Move into a bridge stance, extend one leg upward toward 12 o'clock, and use the power to flip over so the leg lands after a full wheel rotation, rising into a standing position. (Beginners: rise without the wheel.)

Breath: Powerful exhale during the rotation.

Focus: Courage, transformation.

14. Longing of the Air

Symbolism: Longing and lightness.

How to perform: Cross the feet and lightly extend the arms upward, as though holding an invisible rope above your head.

Breath: Light, yearning inhale.

Focus: Stretch, upward connection.

15. Power of the Spiral

Symbolism: The vortex.

How to perform: Use the power from the crossed legs and extend the arms outward like wings, spinning around. Halfway through the spin, bend the knees so that you come down into a seated position as you complete the turn.

Breath: Out during the spin, in upon landing.

Focus: Release.

16. Peace of the Earth

Symbolism: Return to the center. Meditation.

How to perform: Sit in a comfortable meditation posture, spine straight, hands in the lap. Close the eyes, or let the gaze rest softly downward. Breathe calmly and allow the stillness to settle. The time has come, after the physical and mental dance, to sink into the deep state of Deepsong. Let yourself wander through the depths of the forest within.

Breath: Natural, observing.

Focus: Calm, integration.

Part IV — The Ceremonial Flow

After the 16 core movements comes a ceremonial closing with a thin cloth or scarf. The cloth symbolizes what is light, fleeting, and beautiful.

• From a seated position, bend forward, extend the arms with palms toward the floor, and stretch into a prone position.
• Bend one leg over the other into a side-lying position, draw yourself inward, rise gracefully, and hold the cloth in one hand.
• Spread the legs, raise the arms, and grasp the cloth with the other hand — weight distributed 60% on the front leg.
• Draw the legs together, turn the body, raise the arms, let the cloth fall behind you, and close the eyes.
• Swing the arms so the cloth gains momentum in front of you, and spin the arms above the head.
• Throw the cloth over yourself, lower onto the knees as you rise, and let it fall silently over you.
• Wave the cloth, unfold it, lay it neatly before you, sit in meditation, and hold it as a meaningful object.
• Take three deep breaths, lower the shoulders, and let calm find you.

The cloth is the extension of the breath.

Part V — Five-Week Program

Closing: The time has come, after the physical and mental dance, to sink into the deep state of Deepsong. Let yourself wander through the depths of the forest within.

Thank you for dancing.