AY093 Softening the hip joints to side sitting and bringing the knee to one shoulder and the other shoulder

Source

Alexander Yanai Vol 2 (51-100)
Reel 7, Track 3, Lesson 3

Synopsis

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Summary: starts and ends with a reference, sitting and lifting one foot with bent knee off the floor, and moving the knee to both shoulders. This is a test of hip freedom, and of the back accommodating the movement. The body of the lesson is on all fours, moving the bottom to the floor on the outside of the feet to one side or the other. It is made harder by being on the forearms, and on the elbows with hands holding the side of the head. A further challenge is, from this position, to lift one or both elbows off the floor, by means of arching the back. Also one long arm can be lifted. (BenP)

Lesson Outline

Highly condensed outline of key movements
Lie supine and sense
Stand on all fours, knees spread, feet long. Slowly move backwards as if to sit.Let the head lower each time
On all fours, move backwards (as if to sit) right of the heels. Let the left knee slide
On all fours, move backwards as if to sit left of the heels
4. Sit, left leg long, right foot standing. Hold the ankle with the left hand, the knee with the right hand
Pull the knee toward the right shoulder. Can lift foot, but ideally it remains on the floor
“Turn the body so the heel will be able to move closer to the right buttock”
(Difference with later step (7), the foot is minimally lifted and the leg does not pivot deliberately)
4a. Change hands and pull the knee towards the left shoulder
5. Other leg: Stand the left foot, hold the ankle with right hand, knee with the left. Pull the knee to the left shoulder. Change hands and pull the knee towards the right shoulder
6. Sit, stand both feet, feet and legs touching if possible. Hold the heels and pull them towards the buttocks. Round the back and lower the head
6a. Continue, and as the heels come close, open the knees. Stay, heels as close to buttocks as possible, and open and close the knees many times
7. Sit, stand the right leg, hold the right ankle with the left hand, right hand on right knee. Lift the foot/leg
(Alternating shoulders) Guide the right knee to the right shoulder, then the left
Notice the foot moves in the opposite direction to the knee
8. The same with the other leg – lift left leg and pass knee from shoulder to shoulder
8a. On all fours, knees spread, try to sit backward. Easier?
Sit to one side of the heels, let the opposite leg shift backwards. And the same on the other side

8c. Lean on the forearms, do the same thing of sitting to the side of the heels
9. On all fours, stand elbows on floor and catch the head with hands around ears. Sit once to the right and once to the left
Don’t let the back of the neck shorten; listen to the position of the head which can stay still in space
10. Stand on the knees and elbows, hold around the ears again. Lengthen the right arm forwards, look at it
“Each time lift it higher and easier”. “Eliminate internal resistance”

10a. Change over the hands. “turn the body as much as necessary”
11. Assume the same position, on all fours, hands by ears. “Make an effort with the back” so the elbows can lift from the floor. Now only with the right elbow (forwards, not sideways). Now only with the left elbow. Let the abdominals be free and the breast sink
12. Assume the same position, on all fours, hands by ears. Again lift both elbows, sink the back. Notice the elbows crawl forwards first on the floor
13. Stand on all fours, sit back towards the heels, has it improved?
13a. Put hands on hips and sit, lengthen right arm above head, make a fist, pull the right hand with the left to lengthen it. Look at the right hand sand take the head backward. In the process “Get up” (…onto the knees). “Notice that getting up will not be abrupt. There will be a feeling as if the hand is lifting the body”
13b. Change over the hands. Pay attention to push the abdomen out
14. Sit on the heels, hands on hips
Try to sit to the right of the feet, without falling. And to the left. “Let the knees crawl on the floor”. “Lower the head forward. Give the body full freedom”. “Gradually move the knees the minimal amount necessary”
15. Sit with left leg long, hold the right upper shin with left hand, right hand on ankle. Lift the right leg, move the knee from one shoulder to the other
Change the legs
Stand. Sense
(BenP)

Focus of the teaching

In addition to the movements, what theme or ideas did the teacher focus on

Related ATMs

Tag Lengthening-arms
Tag Sitting on heels

Side sitting:

Knee to contralateral shoulder, sitting:
The ear between thumb and index:

Lengthening cervical spine:

Resources

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