The first set of stances is either known as the Thrall stances or the Training stances. There is a point of view that says that the Thrall does not have a set of stances. What ever they are called or however they are perceived they are very useful for teaching beginners and using when time is short. The stances performed in this way will take only about 5 minutes and so can easly be done at the start and the end of a training session.
The stances are performed with a specific pattern which includes the breathing. They start with you facing North, this shows the runes to the East the direction of the rising sun. You then bow, and then take 9 breaths (in and out) you then clap twice. You then start the sequence of rune stances, starting with Frey's aett. Next is Hagl's aett, finishing off with Tyr's aett. As you perform each stance you should breath in as you go in to the stance and out as you come out of the stance.
As you are performing the first set of stances you will need to turn for a few of them. The first set of stances is always performed for the East. There for you perform the stances and turns in the following order.
Fe, Ur, Thor, As, Rei, Kreft, Turn, Hagl, Nod, Is, Ar, Turn, Sol, Turn, Tyr, Turn, Bjork, Turn, Mann, Turn, Laug, Turn, Yr.