Body — sequences and progression

How to fold the foundation + rune postures into a daily practice and how to build it up. Overview → the body mini-track. Components → body basics (breath, stance, relaxation) · stadhagaldr (the rune postures).

Progression (at your own pace, no deadlines)

Level 0 — the foundation. Only body basics (breath, stance, relaxation): breathing ~6/min, the standing post, song, the dantian. No runes. You're ready to move on when you can stand in the standing post ≥5 min, relaxed and holding your attention.

Level 1 — sound + simple postures. Add galdr of "your" runes (chant only, no posture), then 3–5 simple standing stadha: ᛁ Isa (arms to the body), ᛏ Tiwaz (the "arrow"), ᛉ Algiz (the "fork"), ᚠ Fehu (arms up), ᚨ Ansuz. The rhythm — simple (name ×3 / pause / ×3).

Level 2 — full postures + the 10-2-10-2 rhythm. The stadha of your working runes with 10-2-10-2 breathing and a galdr formula; add opening/closing the session.

Level 3 — sequences. The "13 turns" ritual (Hagalaz) or running posture by posture through the row; a paired stadha (bind-stadha: Sig-Tyr, or Ehwaz with two people). This is already advanced — not before the base is automatic.

Daily sequences

Short (~8–10 min) — for every day

1. Breathing ~6/min — 2 min.
2. Standing post + song — 3 min.
3. 1–2 stadha of your runes + galdr (name ×3, simple rhythm) — 3 min.
4. A minute of silence in the dantian.

Full (~20–25 min) — 2–3 times a week

1. The foundation sequence (breath + standing post + dantian/orbit) — 8 min.
2. Opening the session — the basic stadhasetning sequence; Thorsson's exact 3 postures.
3. 3–5 stadha of your working runes, each with the 10-2-10-2 rhythm + a galdr formula — 8–10 min.
4. Closing — a Tiwaz stadha + a closing phrase; "internalization" (a cross, hands to the solar plexus in 4 directions) — 2 min.

Connection to the runescript (the main point)

The body track is the state engine (layer 2 of the loop). In practice:

• In Module 3 master the base of state.
• In Module 6 (assembling a runescript), step 3 "state" = do the stadha + galdr of exactly those runes that are in your runescript/bindrune. The body "draws" your rune → you enter the state for a concrete intention → then the "conduit" stance (M5) → action.
• Before an important action — a short sequence as a "tune-up."

⚠️ The honest boundary and safety

• This is a discipline of posture/breath/attention; "flows/antenna/rune force" = [unverified]. The effect is state and focus, not magic in an object/the body.
• Don't stretch through pain; the 10-2-10-2 breathing — "or as comfortable," without hyperventilation and strained holds; if dizzy — normal breathing. Take care if you have high blood pressure, heart conditions, or are pregnant.

Mini-track mastery checklist

• I do the short sequence daily without prompting.
• I know the stadha + galdr of my working runes.
• I use the stadha of my runes as the "state" step in a runescript (M6).
• I keep the honest frame: state/attention, not "energy" ([unverified]).

Links

the body mini-track · body basics (breath, stance, relaxation) · stadhagaldr (the rune postures) · Module 3 — Body and state · Module 6 — Assembling a runescript.