AVIVA SIMPLE METHOD

Manual
AVIVA MethodⓇ - Simple Method - AVIVA Foundation - 2018

1. Chassé

A) 4x—4 chassé-steps, 1 tap (moving back and forth, right–left)

B) 4x—3 chassé-steps, turn, tap (moving right–left)
C) 6x—2 chassé-steps, turn, tap, continue same direction 2
chassé-steps, turn, tap (moving right–left)

2. “ZORBA”

A) 3x—Zorba: step forward, contract WZ (working zone); step

back, contract WZ; step to the side, contract WZ; step back,
contract WZ
B) 36x—Syrtaki: cross step + hip tilt, step to the side + relax
C) 2x—16 arm rotation forward, 16 to the side, 16 behind your
back
D) 4x—Fast Zorba
E) 4x—Rag Doll: forward, backward, side to side

3. Next to Chair on Tiptoes

A) 8x—Rising to the balls of your feet, contract, descend to your

feet and relax
B) 4x—Rising to the balls of your feet, contract for a count of 8,
descend to your feet and relax
C) 8x—Rising to the balls of your feet, contract, then
drop back on your heels
D) 4x—Rising to the balls of your feet, contract, squat down,
stand up, lower your heels, relax

4. LEG SWINGS

A) 8x—Swing your leg forward and contract WZ

B) 8x—Lift your leg to the side
C) 8x—Bend forward and swing your leg backwards; your hips
remain square facing the ground
AVIVA MethodⓇ - Simple Method - AVIVA Foundation - 2018
5. BOWING AND RELAXING
A) 3x—Bend forward, come up and lean back with hands up
B) 4x—Shoulders and arms twist right and left (head and hips
facing forward)
C) 4x—Relaxation, arms swing left and right; while bouncing
from your knees, your whole torso twists

6. LEG SWING

A) 16x—Swing your right leg back and forth, legs are straight
B) 16x—Swing your left leg back and forth, legs are straight

7. RESTORING EXERCISE

A) 16x—Tilt your hips and contract WZ, then relax and swing
one arm up and the other arm down
B) 16x—Tilt your hips and contract WZ, then relax and
swing both arms behind your back

8. “Z” SITTING

A) 4x—Stretched out leg pulls back, then bring it to the side,

lengthen; switch legs and repeat the exercise
B) 4x—Stretched out leg pulls back, then bring it to the side,
twist your torso; switch legs and repeat the exercise
AVIVA MethodⓇ - Simple Method - AVIVA Foundation - 2018
9. PUMP AND ROCKET

A) 16x—Pump: lean forward, contract WZ, then straighten

your knees and relax, one arm swings forward and one
arm swings back
B) 16x—Rocket: lean forward, contract WZ, then straighten
your knees and relax, swing both arms backwards at the
same time

10. SPRING

A) 8x—Pull knee to chest, alternate legs

B) 16x—Pull knee to chest, kick, pull knee up again and
alternate legs
C) 16x—Pull knee to chest, kick, pull knee to chest again then
step forward

11. FOOTBALL

A) 4x—Flex your feet and stretch your legs forward, then lift
your legs up 45 degrees, and pull your knees to your
chest
B) 4x—Flex your feet and stretch your legs forward, then lift
your legs 45 degrees, hold position while counting to 4, then pull
your knees to your chest
C) 1x—Lean forward onto your straight legs

12. MONKEY WALK

A) 16x—Little Monkey: bounce deeply 2x; your bottom is

moving up and down, your arms loosely hang down
B) 16x—Big Monkey: bounce deeply 2x; your bottom is moving
up and down, one arm swings forward and the other arm
backwards, alternate your arms as you move

13. LITTLE STEP

16x—Right leg stretches forward, bend your knee and tilt your
pelvis, contract WZ, then straighten your leg, relax WZ (left leg
stays bent)
16x—Left leg stretches forward, bend your knee and tilt your
pelvis, contract WZ, then straighten your leg, relax WZ (right leg
stays bent)
AVIVA MethodⓇ - Simple Method - AVIVA Foundation - 2018
14. THE SYMBOL EXERCISE

16x—Right leg is forward and bent, bend your left knee and tilt
your pelvis, contract WZ, then stretch out your left knee, relax
WZ (right leg stays bent for the entire time)
16x—Left leg forward (repeat movements on the left side)

15. 1, 2, BUMM

4x—1, 2, Bumm: tilt your hips to the right then to the left, then tilt
your hips forward and contract WZ
8x—Tilt your hips side to side
4x—1, 2, Bumm
8x—Tilt your hips side to side
4x—1, 2, Bumm

16. BIRD-OF-PARADISE

A) 16x—Lean forward and contract WZ, stomp with your right

leg then your left leg to the side while relaxing WZ
B) 16x—Straighten up and contract WZ, stomp with your right
leg then your left leg to the side while you relax WZ
Repeat the movement while circling around
C) 16x—Lean forward and contract WZ, circle around while
stomping out to the side first with right leg then with left leg,
when stepping out, relax WZ
D) 8x—Straighten up and repeat movements with easy and light
jumps while circling around one direction then the other
17. PRONE

A) 4x—Lie face down, squeeze your glutes, lift your right leg
1x—Hold it for a count of 4
Repeat the exercise with left leg
Repeat the exercise with both legs together
B) 4x—Lie on your back, stretch your legs out toward the ceiling,
lower your legs and stop at 45 degrees to hold, then lower
legs again, stop 5 cm from the floor and drop your heels
with a thud
C) 4x—Lie on your back, hug your knees with your hands to your
chest and squeeze your glutes, then relax
 AVIVA MethodⓇ - Simple Method - AVIVA Foundation - 2018
18. TOWEL EXERCISE

A) 16x—Turn your hips right and left (knees bent)

B) 32x—Ball of your foot presses down, twist your leg from the
hip socket
C) 32x—Step forward, turning in a circle, your foot stays
anchored, pushing the ball of your foot firmly down, your leg and
the respective hip twist simultaneously

19. BOWING AND RELAXING

A) 3x—Bend forward, come up and lean back with hands up

B) 4x—Shoulders and arms twist right and left (head and hips
facing forward)
C) 4x—Relaxation, arms swing left and right; while bouncing
from your knees, your whole torso twists

For your own health benefit only sign up for workshops with OFFICIALLY CERTIFIED AVIVA
METHOD TRAINER: www.avivamodszer.hu. It is important to perform the exercises precisely
and regularly in order to reach the desired therapeutic effect of the method.

ATTENTION!

Please note that the materials above are only a guide to help you learn the Aviva Method. You may
use this manual after the official workshop, but in order to more thoroughly learn the Method, the
guide by itself is not enough. The exercises will be effective only if they are performed correctly and
regularly. The Aviva Method trainer can always customize the exercises to your individual needs.
The exercises are performed at your own risk based on the information you received during the
Aviva Method Workshop and on the following of the instructions of the Aviva Method Book.

The list of certified Aviva Method instructors can be found here:

http://avivamodszer.hu
Aviva Foundation, E-mail: [email protected]

Photographs by the Aviva Foundation, with the aid of professional Aviva Method instructors.
 AVIVA MethodⓇ - Simple Method - AVIVA Foundation - 2018
Aviva word mark in Hungary: Registration Number: 222245

Aviva Method figurative mark EU:

Registration Number : 012815651

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