- Alexander Yanai Vol 1 (1-50)
- Reel 3, Track 2, Lesson 2 (according to Eva Laser https://www.somatik.se)
- Reel 3, Track 1, Lesson 2, Side A (IFF)
- Duration 38 min.
- Lying on the front primarily engaging the imagination to improve lifting the R arm, head and leg
- The steps of this lesson alternate between actually doing the movement and imagining doing the movement. Steps where you actually do the movement will being with “Move:” and steps that are done in the imagination will start with “Imagine:”
- Through out this lesson, lifting the R arm includes lifting the R hand and elbow with the arm relatively straight (as is comfortable).
- Lie prone with legs spread, forehead on floor, arms on floor above your head, palms down. Be comfortable.
- Move: Lift R arm and return.
- Lift your R leg and lower it.
- Lift your R arm, leg, and head together.
- Imagine: Lift your R arm into the air. 20x
- Imagine lifting it so that it doesn’t have any weight.
- Imagine doing it without difficulty.
- Observe every part of yourself – pelvis, chest, head, shoulders.
- Move: Lift R arm. Different from the start? Different from your imagination?
- Lift your head along with the right arm. Look at the right hand.
- Imagine: Lift R arm, and head – all comfortably, lightly, and simply.
- “Imagine that you are leaning on the left side of your abdomen and using one side of the back muscles more than the other.”
- Imagine doing it slower
- Imagine doing it even slower.
- Describe the image of this movement
- Listen for tension that interferes with the movement.
- Lift the hand higher and higher until it points toward the ceiling.
- Move: Lift your R arm. Is it lifting better than before?
- Imagine: Repeat Step #5
- Move: Lift your R arm. Is it lifting better than before?
- Move: Lift the R leg. “Your leg will lift higher if the left side of the chest presses to the floor.”
- Imagine: Lift the R leg.
- Think: The back gets long, R leg is light. You transfer weight to left side of the chest.
- Move: Turn head and put left ear on the floor
- “What do you feel in your chest and head when you think of lifting the right leg high?”
- Move: Lift R leg as you roll body to the left.
- “What are you doing that is different than you thought”
- Imagine: Lift R leg 5 times
- Do so without contracting the foot or toes
- Imagine someone helping by lifting under your knee
- “Make is as easy as possible”
- Move: Repeat Step #11
- Imagine: Think of doing the movement and correct your thinking.
- Move: Lift the R leg. Did you correct it? Has it become easier? Bend your knee.
- Imagine lifting the R leg and then actually do it.
- Move: Lift your R arm and head.
- Imagine: Lift your R arm and head. “Improve the action while thinking of it”
- Move: Lift your R arm, shoulder, and head with your whole body rolling to enable the arm to go higher.
- Lift R leg 5 times with bent knee.
- Imagine: Lift your R arm, leg, and head.
- Actually place your left ear on the floor and imagine lifting your R leg, arm, and head.
- “Let the whole body lengthen and elongate”
- Think of moving without force.
- Imagine all the details. “Feel how you can sense all the discomfort that you actually feel”
- Imagine the movements being much lighter – as if someone was helping lift your R elbow and knee.
- Move: Lift your R leg, arm, and head. How is it different than you thought?
- Imagine: try to correct the movement in your thinking.
- Move: Lift your R leg, arm, and head. Each time make it lighter.
- “If you want your leg to become lighter you must organize your body so the pelvis can move. You can lean on the left side of the abdomen and chest if your pelvis moves. “
- Lie Supine. Notice differences L & R.
- Lift your R arm into the air. Then the L. Notice the diff.
- Lift your R leg into the air. Then the L. Notice the diff.
- Stand up. Feel the diff between L & R.
Focus of the teaching
- The previous lesson Moshe taught caused people to be in pain, so Moshe starts this lesson by saying, “Working in your thinking never hurts and has greater benefits. You will work on one side first so you can see what working in the imagination does.”
- “The inability to lift the hand isn’t primarily in the muscles, back, or joints. It primarily resides in your command mechanism. The command mechanism, your nervous system, isn’t well organized. The nervous system — your nerves, muscles, and skeleton — are fine. They exist. However, there are big defects in the command mechanism if you cannot do this movement. That is why it is important to do more work with this aspect. That is why you do not improve when you only exercise.”
- Imagine all the details of the movement again. Feel how you can sense all the discomfort that you actually feel. In other words, it is your thinking that does it. It is the commands that aren’t good. The body executes exactly what the person demands of it. A person, who thinks in words, is thinking differently from one who thinks in action. A person’s body may continue to think “I can’t.”
- AY032 Lengthening and straightening the left leg (A continuation of Lesson #31)
- AY076 Slow lifting; on the stomach
- LT17 Lifting arms & legs
- Theme Extensor Lesson
- Tag unilateral
- Tag Imagining
Share Your Insights (ideas, principles, strategies, experiences, …)
- Add your thoughts about the lesson here.
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- Differing viewpoints are welcome and desired!
- Such a fertile ground for exploration, deepening and refinement. MG
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