AY047 Lifting the lower leg with both hands

Source

• Alexander Yanai Vol 1 (1-50)
• Reel 4, Track 2, Lesson 1 (according to Eva Laser https://www.somatik.se)
• Reel 4, Track 2, Lesson 1, Side A

Synopsis

A physically challenging lesson where unusually for AY lessons there are rests after every new movement exploration.  Clarifies the ability of the shoulder girdle, ribs and torso to work together for the arms and shoulders to “be long” and move forward and down toward the feet, and the feet to get closer to the chest.  The torso needs to flex and side bend, so a habit of maintaining extension will make this lesson very difficult from as early as step 2.  The shoulder girdle needs to become more mobile as the lesson progresses.  The many variations of movement provide a way to learn more about flexion of the torso, folding of the front of the chest, the shoulders ability to lengthen forward and down with internal rotation as the shoulders head toward getting under each knee.

Lesson Outline Long Version

Numbers match AY numbering.  This long version includes direct quotes from the lesson and helpful tips to complete the movement outlined.

1. Begin in sitting on the ground, knees out to the side. Hold arch of L foot with R hand (thumb with fingers), outer side of L knee (upper lower leg) with L hand. Lift and lower L lower leg a few times. Rest. Change arms and legs, repeat on other leg. Rest.
2. Sit. Hold arch of L foot with R hand (as before), slide L arm under L knee till the L knee slides into the L elbow. With an active L arm lift L leg closer to your body many times. L side becomes shorter and L shoulder goes down lower for this to occur. This should be more an exercise for the shoulders, shoulder blades, and chest rather than for the leg. Rest.
3. Change arms and legs, repeat on other side. Listen to differences. Rest.
4. Sit. Place the whole lower L leg in both elbows, use 2 arms to lift the L leg toward your body then lower the arms with the leg to the floor. Do this many times. Have R and L arms holding the same way, so if it is too far to comfortably have lower leg in both elbows, have both arms slid under the leg to the same lesser degree. When the arms and leg is on the floor check for the symmetry of the arms. Use your two arms to bring the L lower leg in the direction of your face. Possibly some part of your head touches the lower leg, or else this is the direction you head. Rest.
5. Change sides and repeat. Listen to differences in this side. Rest.
6. Sit. Take L leg as before. Have both elbows (or some symmetrical part of both forearms) under the L lower leg. Keep your arms and elbows on the floor, the L lower leg resting on the arms. Move forehead along (or above your L lower leg), L and R and back many times. Go where you can easily. Your forehead might touch the leg in all or some places. Notice the knee go down and how you sit on the L buttock. Rest.
7. Change sides and repeat.
8. Sit. Same position as before holding the L lower leg with your two elbows (or a lower part of your forearms). Take the free R leg backwards in a side sitting fashion. Balance, shift your wt onto the L buttock, turn right, then move the R free leg backwards. Have elbows resting on the floor, the L lower leg rests on both elbows, go down to the floor in front with your body, bring palms of your hands toward either side of your head. “Slide the palms of your hands from either side of your head to the sides of both ears. This is hard to do”. If you cannot comfortably have your lower leg resting in each elbow, then there is no way to bend at your elbows and bring your hands toward your lowered head. For you this step is not possible as described, so maybe it is enough to round and erect a little as if to bring your head toward and away from the middle of you lower leg. Rest.
9. Change sides and repeat. “All these places are very difficult because they demand that the shoulder blades be very long. This can be sensitive in the clavicles and sternum”. Rest
10. Sit with soles of feet facing each other. Bring both arms between the legs and under the knees. Place palms of hands on the floor in front of you with the elbows bent to begin with. Lean whole of both palms on the floor so your elbows can straighten and lift legs from the floor. The straightening arms lift the knees a little. ADVICE: Do one arm at a time if both together is too hard. Maybe both together become possible, maybe not. Rest.
11. Sit. Put arms under legs as before. While sitting lift both legs in the air with arms and hands, lifting hands to ceiling. Sit balanced. While the “ideal” is to have the soles of feet face each other, feet can cross if necessary. Move and turn arms then move hands to try to caress your face. Shorten and straighten your spine. Again touch your head and ears with your hands as though washing them. When the skill improves have the soles of feet face each other. Then try the same thing on the floor in front, not in sitting. “Pay attention that the brunt of the work is done in your shoulders, clavicles and chest…. Necessary for the whole of the back to lengthen.” Rest.
12. Lie. Lift R leg in air, L hand holds arch of R foot, R arm slid under R knee. Stand L foot. While holding R knee up try to touch head with R hand. The R arm slides deeper into the bend of knee until it’s possible to touch your head. 12a) Turn R arm and hand and put them behind the R hip as far as you can. Lift R hip and slide R hand deeply underneath. Move the elbow behind the knee until the hand can touch the place you sit on. Once there, move R hand from middle to Right and around to caress the largest surface you can with the palm of R hand. “Can you see this brings your R shoulder even deeper inside the bend of the R knee?” Rest.
13. Repeat the process on the other side, paying attention to the differences. For the final part of caressing the buttock he adds “Pay attention to how you are lying on the right side. The L shoulder shortens and almost touches the knee. That is necessary for your knee to eventually come onto the shoulder. The most important part is the movement of sliding your hand. That allows freedom in the arm, shoulder, and hand.” Rest.
14. Lift both legs and try to put both arms between your knees. Lift the head. Slide each hand along their matching buttocks, sliding both hands. Move sliding hands from middle of buttocks towards back hip pockets. “It is easier to slide hands when head is lifted and elbows are behind the knees. It is very difficult if your elbows do not pass your knees. This is why this lesson is more about the flexibility of the shoulders, back and everything, not just of your legs and hips”. Rest.
15. (Recognizing the extreme difficulty of this, having both elbows pass the knees, he gives this easier option of doing one arm at a time.) Try again as before, but have just one elbow pass under the knee and slide the palm of that arm to caress the buttock on that side. (The other elbow need not have passed the knee.) Swap arms.
    1. Sit now with soles of feet facing each other. Bring both arms between knees then each arm under each same side knee. Put the R palm on the floor, slide it on the floor to the right and return until you can turn it to touch the R back hip pocket. (Hint: If the weight shifts onto the L pelvis it is easier. “You will see that you must move your R elbow behind the knee, (pass the knee). That is what was hard to do lying on your back.”
    2. Do the same with the L hand.
    3. Alternate using both hands separately until you are able to do it with both hands together. Rest on your back.
16. Lie. Imagine the movement you just did in sitting with your face to the floor, think through the movement. Lift your legs and try again to do what we tried before. Bring both arms between your legs and under your knees and try to caress behind. You can do one arm then the other they don’t have to enter at the same time. “To begin use your hands behind your heels and lift them high to help bring your elbows deep inside the bend of the knee.” At least try to touch the floor with the fingertips. “We will be satisfied with this for the first time”.

Lesson Outline Short Version

Numbers match AY numbering.

1. Begin in sitting on the ground, knees out to the side. Hold arch of L foot with R hand (thumb with fingers), outer side of L knee (upper lower leg) with L hand.  Lift and lower L lower leg a few times.    Change arms and legs, repeat on other leg.  Rest.
2. Hold arch of L foot with R hand (as before), slide L arm under L knee till the L knee slides into the L elbow.  With an active L arm lift L leg closer to your body many times. Rest.
3. Change arms and legs, repeat on other side. Listen to differences.
4. Place the whole lower L leg in both elbows, use 2 arms to lift the L leg toward your body then lower the arms with the leg to the floor.  Do this many times.  Have R and L arms holding the same way, so if it is too far to comfortably have lower leg in both elbows, have both arms slid under the leg to the same lesser degree.  When the arms and leg is on the floor check for the symmetry of the arms.  Use your two arms to bring the L lower leg in the direction of your face.  Possibly some part of your head touches the lower leg, or else this is the direction you head.  Rest.
5. Change sides and repeat. Listen to differences in this side. Rest.
6. Take L leg as before.  Have both elbows under the L lower leg.  Keep your arms and elbows on the floor, the L lower leg resting on the arms.  Move forehead along, L and R and back many times. Rest.
7. Change sides and repeat.
8. Same position as before holding the L lower leg with your two elbows.  Take the free R leg backwards in a side sitting fashion.    Have elbows resting on the floor, the L lower leg rests on both elbows, go down to the floor in front with your body, bring palms of your hands toward either side of your head. Rest.
9. Change sides and repeat. Rest
10. Sit with soles of feet facing each other. Bring both arms between the legs and under the knees. Place palms of hands on the floor in front of you with the elbows bent to begin with.  Lean whole of both palms on the floor so your elbows can straighten and lift legs from the floor.
11. While sitting lift both legs in the air with arms and hands, lifting hands to ceiling. Sit balanced. The feet can cross if necessary.  Move and turn arms then move hands to try to caress your face.  Shorten and straighten your spine.  Again touch your head and ears with your hands as though washing them.  Afterwards have the soles of feet face each other.  Then try the same thing on the floor in front, not in sitting.
12. Lift R leg in air, L hand holds arch of R foot, R arm slid under R knee. Stand L foot.  While holding R knee up try to touch head with R hand.   12a)  Turn R arm and hand and put them behind the R hip as far as you can.  Lift R hip and slide R hand deeply underneath.  Move the elbow behind the knee until the hand can touch the place you sit on.  Once there, move R hand from middle to Right and around to caress the largest surface you can with the palm of R hand.  Rest.
13. Repeat the process on the other side, paying attention to the differences.
14. Lift both legs and try to put both arms between your knees. Lift the head.  Slide each hand along their matching buttocks, sliding both hands.  Move sliding hands from middle of buttocks towards back hip pockets.   Rest
15. Try again as before, but have just one elbow pass under the knee and slide the palm of that arm to caress the buttock on that side. (The other elbow need not have passed the knee.)  Swap arms.   15a)  Sit now with soles of feet facing each other. Bring both arms between knees then each arm under each same side knee.  Put the R palm on the floor, slide it on the floor to the right and return until you can turn it to touch the R back hip pocket. 15b)   Do the same with the L hand.  15c)  Alternate using both hands separately until you are able to do it with both hands together.   Rest on your back.
16. Imagine the movement you just did in sitting with your face to the floor, think through the movement.   Lift your legs and try again to do what we tried before.  Bring both arms between your legs and under your knees and try to caress behind.  You can do one arm then the other they don’t have to enter at the same time.  At least try to touch the floor with the fingertips.

Focus of the teaching

• Primarily the shoulders and chest including the clavicle and sternum, with lengthening of the back required as well.  In this lesson Moshe states often that flexibility of the shoulders is the focus.  Here are many extracts from the lesson.  Step 3: “Even though it seems that the leg is working hard, this is more an exercise for the shoulders, shoulder blades, and chest than for the leg”.  Step 9:  “…they demand that the two shoulder blades and shoulders be very long.  This can be very sensitive for you in the clavicles and sternum.”  Step 11: “Pay attention that the brunt of the work is done in your shoulders, shoulder blades, clavicles and chest…The whole back lengthens”.  Step 13: “The left shoulder truly shortens and almost touches your knee.”  Step 14: “This lesson is more about the flexibility of the shoulders, back and everything, not just of your legs and hips.”

Related ATMs

• Theme Shoulders
• Theme Yoga Poses
• Tag Lifting-feet-with-hands-sitting
• Tag Shoulder-pressing-pose 

 

Kissing the lower leg:

• AY092 From lying on the back with lower leg on other thigh to sitting with crossed legs
• AY231 Bringing the knee to the face in an arc
• Rotterdam 1976 – Tape 8 – Foot to head, roll to sit
• SB5 Perfecting the self-image: Bringing the Foot to the Head and Rolling to Sitting

Resources

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• This full lesson would be too challenging for most people except gymnasts, acrobats, the very young and flexible.  As early as step 4 where both elbows are asked to be fully under the ankle and knee of one lower leg the challenge begins and the degree of difficulty progresses.  By step 10 both arms/elbows are under bother knees at the same time which is a further challenge.  It is very challenging to have both arms inserted deeply below each leg such that the elbows are under both knees.   Very good shoulder and chest flexibility is required to do as directed in the lesson.  For most people there is enough challenge in learning how to stay within ability and comfort doing one arm at a time.  There is learning to be had in heading towards getting an elbow under a knee, let alone both elbows below the ankle and knee.  If you let go of reaching the milestone movements described in the lesson a regular person could learn and benefit from these unusual movements. – Vanessa Stephen
• ADVICE FOR TEACHING: Do not teach this lesson as is in its entirety in one lesson, unless teaching to super flexible gymnast, acrobat types.  Break each step down into many explorations so people can notice small changes and improvements.  A first 45 minute ATM lesson might only get to step 6.  This is a lesson where the journey must be kept ahead of any need to get to the destination.  Have people continually monitor their comfort, effort and breath.  This is where learning to respect oneself can be the most valuable learning in this lesson. – Vanessa Stephen

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