AY230 Self hug the arms rolling the upper and lower girdle, on the back and abdomen

Source

• Alexander Yanai Vol 5
• Reel 16, Track 4, Lesson 1

Synopsis

• Twisting around the vertical axis, distally using head and pelvis with variations in opposition. Some practitioners note that dizziness can be a side effect.

Lesson Outline

• 1. Supine. Feet standing. Hug with two hands at shoulder blades. R hand to L shoulder blade; L hand to R.
  – Roll R-center-L-center, letting head participate together with shoulders. Turn the back. Turn the chest. Knees and pelvis are quiet.
  – Before taking rest, notice which arm you have on top.
• 2. As (1), but change over arms.
  – Increase speed and simplicity. Knees and pelvis stay quiet.
  – Now keep nose toward ceiling, while rolling chest and shoulders. Head stays.
  – Arms back to first position and do the same thing. Head stays.
  – Now let head join. Now keep head quiet.
• 3. Legs long, hip-width. Hands or palms or fingertips on 4head, with elbows wide and on the floor, to keep head stable and quiet.
  – Roll pelvis R and L. Touch with outer edges of each thigh. Feet roll too.
  – A bit faster, more simply. Easier to do.
  – Stand feet, continue holding head. Roll pelvis R and L. Legs can tilt too; to floor.
  – A bit faster, more simply. Easier to do.
  – Now keep knees still and roll pelvis R and L.
  – Now drive knee forward, on same side of lifted hip.
• 4. Prone. Back of R hand on the floor, forehead inside R palm. L hand behind head, with L elbow lifted.
  – Roll head with L hand, R and L.
  – Change hands. Roll head R and L with R hand.
  – Forehead on floor, two hands behind the head. Hold head stable with hands, and now roll pelvis R and L. Equal to both sides.
  – Quicker, more lightly and easily.
• 5. Supine. Feet standing. Lift pelvis. Extend arms and catch either side of the pelvis. Keep knees in place.
  – R hand lifts R side of the pelvis. Turn pelvis around the spine.
  – L hand lifts L side of pelvis.
  – Alternate sides.
  – Simply, quickly, lightly, easily.
• 6. Supine. Lift head, R hand behind head and L on forehead.
  – Roll head between two palms.
  – Change hands. R forehead, L behind.
• 7. Prone. Lift head, R hand forehead, L hand behind. Two elbows lift from floor.
  – Roll head between two palms.
  – Change hands. L forehead, R behind.
• 8. Prone. Fix the head.
  – Roll pelvis with legs long.
  – Bend knees so soles face ceiling. Two legs move R and L, rolling pelvis. Head stays fixed.
• 9. Supine. Feet stand. Lift pelvis.
  – Translate R and L. (Shift side to side, parallel, same height. Hips stay level.)
• 10. Prone. Two legs glued together. Bend knees, w/ feet together. Fix head so it won’t move; elbows out to side.
  – Tilt two legs, glued, R and lift L knee from floor. Then other side. Rock from R to L, lifting one knee each time. Attached the whole way, w/ feet and knees.
• 11. Supine. Stand feet. Hug.
  – Chest and shoulders to R; head and eyes to L. Return to middle. One simple, clear movement.
  – Change hands and do opposite. Eyes and head to R; chest and shoulders to L. Return to middle.
  – Now side to side, with head-eyes in opposition to chest and shoulders.
  – Now side to side in same direction. Any change in ability?
  – Hands on floor; chest quiet. Roll pelvis and legs R and L.
  – Head to R / pelvis to L. Side to side. Both in same direction.
  – Opposition. Pelvis to R and head to L. Side to side.

Focus of Moshe’s Teaching

• Follow twist of spine. Pool attention away from local movement and reach for more-global awareness. From base of spine all the way up into the neck, distribute the twist.– yayfay Feb 23, 2018

Related ATMs

• similar lesson: AY038 Head and back (distinctions in turns)
• Tag Base-of-neck
• Tag Carriage-of-the-head
• Tag Self-hug
• Tag Rolling-head-between-hands

 

 

Translating the pelvis, supine:

• AY038 Head and back (distinctions in turns)
• AY043 Lifting the pelvis on standing feet
• AY547 Distinguishing movement lying on the back
• SF3 – Day 11/B – 29 June 1977 – Spinal chain resumed

Resources

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