AY129 Pecking movement (Arm circles while lifting the head)

Source

• Alexander Yanai Vol 3 (101-150)
• Reel 9, Track 4, Lesson 6

Synopsis

• pecking — explored first lying on the back, then on the stomach, then in sitting. Through many small variations (isolating the head from the chest, the chest from the shoulders, working one side at a time, adding imagery like a rubber band pulling the chin), the lesson gradually differentiates the neck, chest, and abdominal muscles involved in lifting the head

Lesson Outline

• 1. Lying on the back — first exploration of chin-led head lift
     the chin is pulled toward the ceiling, top of head stays back/dragging. Notice how the abdominal muscles work to press the lower back arch to the floor, and that the chest/spine lift before the head really moves.
  • 1a: Refine — lift the chest first, then the head follows more easily.
  2. Lying on the stomach — same pattern, prone
     Forearms parallel on the floor, lift the head, chin moves forward and down then comes back toward the throat as the head lifts (like a bird pecking). Emphasis on this being one continuous motion, not lifting by pulling the hair at the crown.
  3. Repeat and compare
  • 3: Prone again, arms extended wide, stay off the elbows — the work should be in the back/neck only.
  • 3a: Back again, compare the chin-lift to before; eyes should look up/behind, not forward, as a check that the head is really moving.
  4. Coordinating chin lift with spine/chest, and introducing the “peck”
  • 4: On the back — chin high = lower back arch flat to floor; head low = arch lifts.
  • 4b: Isolate — lift/lower the head without letting the ribs/chest lift.
  • 4c: Sitting, knees open, hands behind head — round the back, “peck” the chin toward the floor and up, repeated.
  • 4d: Add imagery — a rubber band glued from chin to floor between the knees, pulling the chin down.
  • 4e: Speed up — ten fast, light pecking movements.
  5. Prone, sphinx-like position on elbows
     Elbows under shoulders, chin dips toward an imagined rubber band on the floor between the hands. Attention to shoulder blades drawing together.
  6. Sitting, head hanging back
     Hands behind the body, head falls back; lift the chin using abdominal/front-neck muscles, not the chest. Chin moves up/down in front of the shoulders.
  • 6a: Isolate the movement — shoulders only, then head only, then combined.

  7–9. One-sided work (asymmetry exploration)

  • 7: Prone sphinx, one arm extended long/unweighted, repeat the pecking head movement; notice one side working harder.
  • 8: Back — lift head again, compare left vs. right side sensation.
  • 9: Prone, opposite arm extended, repeat; then both elbows together for quick reps.
  10. Back, forearms/elbows lifted (sphinx on the back)
      Chin moves forward and up, coordinating with the shoulders.
  • 10a: Shoulders only, no head.
  • 10b: Head only, no shoulders.
  • 10c: Combine both.
  11. Back, arms and legs extended/spread
      Imagine something falling toward the abdomen — contract to lift knees, elbows, and chin together, in a precise sequence (chin → head, knees before feet, elbows before hands).
  12. Integrating into sitting up
  • 12: Palms on the floating ribs — lift the head only, without the chest moving.
  • 12a: Lift chest and head together, then lower using the head alone while keeping the chest up; notice breathing.
  • 12b: From this position, lift chest and head and try to sit up, chin leading throughout.
  • 12c: Prone — fast pecking again.
  • 12d: Back — twenty light, fast head-lifts.
  • 12e: Build toward sitting up fully via the pecking movement, using hands for assistance if needed, then coming to standing.

Focus of the teaching

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

Related ATMs

• Theme Neck & Head
• Tag Base-of-neck
• Tag Atlas-and-axis
• Tag Abdominal-muscles
• Tag Cervical-spine
• Tag Pecking

 

 

 

Resources

• Sharon Starika Open ATM Project recording

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

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