Source
- Alexander Yanai Vol 4 (151-200)
- Reel 12, Track 1, Lesson 4
Synopsis
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Lesson Outline
1.Kneel at the back of the mat. Move backward to create space. Place soft support under the head.
2.Place head and hands on the floor forming a large triangle. Toes on the floor, knees down. Roll pelvis forward. Bend head and neck. Round and soften the back. Move forward repeatedly until shoulders approach the floor.
3.Allow knees to lift slightly without straightening. Adjust hand position if needed. Roll forward over the shoulders without going sideways. Keep legs behind. Repeat until movement becomes light. Rest on the back.
3a.Stay briefly with both knees on the elbows.
3b. Rock the pelvis. Roll the head forward and backward. Bend the back of the neck. Roll forward over the shoulders without lifting the legs. Return and rest.
4.Lie on the back with the head where the legs were. Lift and drop the legs. Lift the pelvis and land on the feet. Lift higher and wait before letting the legs fall. Rest.
5.Return to kneeling. Place head and hands again. Lift pelvis high. Walk toes forward. Place right knee on right elbow, then left knee on left elbow. Alternate until both knees rest on the elbows.
5a. Lift the right leg while standing on the elbows.
5b. Lift the left leg.
5c. Lie on the stomach. Bend knees, soles together. Lift the right knee.
5d. Lift the left knee.
5e.Lift both knees together.
5f. Return to kneeling and place knees on elbows again.
6.Stand with knees on elbows. Move pelvis forward and arch the back. Allow knees to lift partially. Repeat several times. Rest.
7.Return to knees on elbows. Bring feet closer to buttocks. Move pelvis forward strongly and arch the back.
7a.Extend one leg upward and return.
7b.Lift both knees from the elbows, extend one leg and return, then extend the other leg and return. Always descend back to the elbows. Rest.
Focus of the teaching
- In addition to the movements, what theme or ideas did the teacher focus on
Related ATMs
- Theme Headstand
- Tag Carp-jump
- Tag Head-stand
Rolling forward:
- Amherst 2 – Week 4 – 07/01/81 AM2 Preparation for Headstand / Falling out of Headstand
- Amherst 2 – Week 6 – 07/15/81 PM1 Back Like a Bridge/ Rolls; Shoulder Press / Pelvic Lift
- Amherst 2 – Week 8 – 07/27/81 AM1 Rolling Forward, Flip Heels to Squat (cont.)
- Amherst 2 – Week 8 – 07/28/81 PM Leg Flop to Squatting
- AY072 Preparation for a headstand, 2
Soles of the feet facing each other, prone:
- AY161 Separating the spaces in (between) the toes
- AY187 Breathing rhythmically #4 (On both sides)
- AY216 Lifting the hands at the head in a “V”
- AY244 Heels and Toes in circles (Heels and feet in circles, part 1)
Resources
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Share Your Insights (ideas, principles, strategies, experiences, …)
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