AY009 Preparation for a shoulder stand (on the back)

Source

• Alexander Yanai Vol 1 (1-50)
• Reel 1, Track 4, Lesson 2, Side A
• Duration 37 min.
• For German see AYnmal täglich: Vorbereitung für einen Schulterstand (auf dem Rücken)

Synopsis

• Pelvic mobility and flexion. Midline rolling (somersault) improves.  Eliciting elongation of extensors.
• Moshe addresses 2 yoga asanas in this lesson: Supported shoulder stand(salamba sarvangasana) and ‘ear pressure pose’/karnapadasana

Lesson Outline

Reference Movement (RM)
Auxiliary Movement (AM)

1. Reference Movement (RM)
   Lie on back, feet standing, make fists of hands and place fists underneath pelvis.  Lift bent legs into the air and swing them towards the floor in the direction of the shoulders.
   1. Head lifts every time the legs swing.  Make it simultaneous.  Head and legs swing in one movement.  Return and repeat.

   Rest.

2. Auxiliary Movement #1 (AM)
   • Sitting, arms in front at shoulder height elongated, swing whole body, arms and legs backward.
   • Arms will be close to legs at one point.  Find balance, equilibrium point with leg swing towards floor in direction of shoulders and balance there. Many times

   Rest.

3. RM variation 2
   Supine, feet standing, arms at shoulder height, press hands downwards to floor, as you swing both bent legs towards the floor in the direction of the shoulders.
4. RM variation 3:
   Same as #3; except one leg, left leg, swings first…right foot presses, and then follows left leg, it follows after.
5. RM variation 4
   Same as #3; except one leg, right leg, swings first…left foot presses, and then follows right leg. It follows after.  Bend & fold the chest, then it becomes easy.  Exhale, during the swing.
   1. Repeat RM (step 1).

   Rest.

6. AM #2
   Supine, feet standing, lift left leg, reach left hand between legs to hold left arch of left foot from outside. Straighten and release left leg while holding onto arch of foot. Right foot helps by pushing floor. Rest.
7. AM #2 variation 1
   Same as#6, except right leg lifted, left foot standing, right hand on arch of right foot. Rest
8. AM #2 variation 2
   Same as #6, except both legs lifted, each arm to its respective foot’s arch between legs. Legs spread comfortably. As legs straighten, and heels push towards ceiling, the pelvis lifts form floor, body rolls backward onto upper back and shoulder blades. Rest.
9. AM #3
   Sitting, soles of feet touching, interlace hands behind head, head hangs down, elbows between legs.  Fold yourself, bend yourself more, then straighten yourself.  Many times.Rest.
10. AM #3 variation 1
    Sitting. Same as #9 (position is asymmetrical so extensor lengthening is diagonal /right shoulder to left pelvis.) Right leg long, left leg stands.  Right hand behind head, left hand leaning behind, face turned left, move right ear/elbow to left knee/leg. Fold and return many times. Rest.
11. AM#3 variation 2
    Repeat #10 with this change: Left hand behind head, right hand leaning behind, face turned right, move, Left ear/elbow to right knee/leg.  Fold and return many timesRest.
12. AM#3 variation 3
    Left leg long, Right leg stands, Right hand behind head, left hand leaning behind, face turned left.  Move right ear/elbow to left knee/leg. Fold and return many timesRest.
13. AM#3 variation 4:
    Repeat #12 with this change: Left hand behind head, right hand leaning behind, face turned right.  Direct left ear/elbow to left knee/leg.  Fold and straighten, many times.  Exhale while bending. Rest
14. Repeat AM#3: (See Step 9)
    Sitting, soles of feet touching, interlace hands behind head, head hangs down, elbows between legs.  Fold yourself, bend yourself more, then straighten yourself.  Many times. Rest.
    1. Repeat AM #2 variation 2 (see step 8):
       Supine, feet standing, both legs lifted, each arm to its respective foot’s arch between legs. Straighten feet to ceiling.  Better than before?  Spread and open your arms and legs over your torso.  Easier to shift point of support higher?

    Rest.

15. AM #4
    Sit.  Swing backwards so legs are in the air, when pelvis moves through space, catch backside pelvis with both hands.  Elbows close to each other, support pelvis with hands and forearms. Remain like this. (Resembles yoga ‘salamba sarvangasana’) Legs straight now, spread them and gently lower straight legs towards floor and return.  Lower and return straight legs 10 times.
    1. 15a. AM #4 variation 1
       Keep pelvis in air lifted.  Straight Right leg moves towards floor and returns.
    2. 15b. AM #4 variation 2
       Keep pelvis in air lifted.  Straight Left leg moves towards floor and returns.
    3. 15c. AM #4 variation 3
       Keep pelvis in air lifted.  “Tie both legs together”, both legs straight, move towards floor and return.

    Rest.

16. RM (see step 1)
17. Roll on side and stand.

Notes by: Patricia Holman/The Feldenkrais Center for Mind, Moving & Learning.  Ashland, Oregon

Focus of the teaching

• “Do not force, do not go fast, do not do it abruptly.  Go slowly and gradually.  Your back needs to round and allow a gradual passage like a barrel that is rolling.” – Moshe Feldenkrais

Related ATMs

• AY012 Sitting with straight legs
• Theme Yoga
• Theme headstand

Shoulder stand:

• AY011 Preparation for shoulder stand
• AY227 Swinging bent legs to strengthen K ferm or Lengthening the erecting muscles (The extensors)
• AY314 Preparation for a candle
• AY362 Candle!

Resources

• Ruth Knill

Share Your Insights (ideas, principles, strategies, experiences, …)

• Add your thoughts about the lesson here.
• Please sign your comments
• Differing viewpoints are welcome and desired!

• See AY9, AY11, AY79, AY362. Involves lying and bringing one foot to the ceiling or head; also two feet; also rolling onto the back by swinging the legs up. Question about adding instructions for the eyes to lead the movement. Suitable for yoga / flexible people. (B. Parsons)
• Moshe addresses several yoga asanas in this lesson but from a dynamic instability perspective as is the way of his method.   Step 2 most closely resembling, ‘ear pressure pose’/karnapadasana and Step 15 most closely resembling ‘supported shoulder stand’/ salamba sarvangasana.
  • Note in step 15 and its variations of legs straight: after an entire lesson of differentiation, the constraint of moving straight legs towards floor and back when engaging the spine thusly, one is able to do it with more ease, and greatly enhanced & integrated flexor-extensor organization.  One gets the engagement of carp jump type extension with this variation.  The potential for future trajectories of movement is quite extraordinary with this variation at the time in the lesson it’s introduced.
  • AY #9 is a useful interpretation of two classic yoga asanas “Supported shoulder stand, and ear pressure pose’, and will improve agility and reversibility if one chooses to practice these movement processes in a yogic way.  And more importantly for the general mover, it contains within its process, a more complete experience for vitality and ease.  Elongating the extensor network is a fundamental benefit within all movement environments or disciplines we engage in. — Patricia Holman

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