AY179 Breathing (To weld by breathing)

Source

• Alexander Yanai Vol 4 (151-200)
• Reel 13, Track 1, Lesson 3

Synopsis

• This lesson develops awareness and mobility of the rib cage by using directed breathing to expand and differentiate specific areas of the chest, back, and sides in a variety of positions.

Lesson Outline

1. Initial Position and First Breathing Focus

1. Lie on your back with knees bent, feet standing.
2. Lift the pelvis slightly, leaning on the shoulders.
3. Inhale and direct air toward the right clavicle and upper right shoulder.
4. Expand this area as if pushing from the inside.
5. Rest.

2. Breathing into Upper Left Corner

1. Feet standing, pelvis lifted slightly.
2. Direct air toward the upper left shoulder blade near the neck.
3. Feel expansion and rounding in this area.
4. Rest.

3. Directing Breath to Upper Right Chest

1. Lie flat, legs long.
2. Inhale and direct air to upper right chest (beneath clavicle to right nipple).
3. Expand and round this area with breath.
4. Rest.

3а. Combining Pelvic Roll and Shoulder Blade Pressure

1. Left leg standing, pelvis lifted slightly on left side, roll to right.
2. Direct breath toward right shoulder blade pressing it into the floor.
3. Rest.

4. Directing Breath to Upper Left Chest

1. Lie flat, legs long.
2. Inhale and direct air to upper left chest (beneath clavicle to left nipple).
3. Expand and round this area with breath.
4. Rest.

4а. Combining Pelvic Roll and Shoulder Blade Pressure

1. Right leg standing, pelvis lifted slightly on right side, roll to left
2. Direct breath toward left shoulder blade pressing it into the floor.
3. Rest.

5. Lifting Sternum with Breath

1. Legs long, lift sternum from inside with breath, especially near clavicle joint.
2. Rest.

5a. Pressing Spine and Neck Area

1. Legs bent and feet standing, pelvis lifted.
2. Direct breath to press seventh cervical vertebra and upper ribs into floor.
3. Rest.

6. Floating Ribs Expansion (r)

1. Lift head and shoulders with interlaced hands.
2. Left leg standing — press right floating ribs into floor.
3. Rest.

7. Floating Ribs Expansion (L)

1. Repeat with left floating ribs with right leg standing
2. Rest

8. Pressing Below Shoulder Blades

1. Arms at sides, use breath to press area below shoulder blades into floor — right, left, center.
2. Rest.

8a. Pressing Below Shoulder Blades with lifted head

1. Repeat with head lifted (with the help of arms)
2. Rest

9. Side-Lying Floating Rib Expansion (R)

1. Extend right arm overhead, left leg standing — roll to right side.
2. 33.  With the left hand, lift the head from the floor
3. Use breath and leg push to press right floating ribs into floor.
4. Rest.

10. Side-Lying Floating Rib Expansion (L)

1. Repeat on left side.
2. Rest.

11. Stomach Position – Pressing Belly and Ribs

1. Lie on stomach, arms extended above the head
2. Use breath to press belly/diaphragm area into floor — right, left, center.
3. Rest.

11a. Angled Side-Lying Rib and Armpit Press (R knee up)

1. From stomach, pull R knee up to side (90°), head on the long left arm , lift head with right hand.
2. Direct breath to press armpit, middle chest, floating ribs into floor.
3. Rest.

12. Angled Side-Lying Rib and Armpit Press (L knee up)

1. From stomach, pull L knee up to side (90), head on the long right arm, lift head with left hand.
2. Direct breath to press armpit itself, below and above into floor.
3. Rest.

13. Clavicle/Upper Chest Press from left foot

1. From stomach, right arm extended,  one leg bent on toes — push to lengthen and press upper chest near clavicle/armpit into floor.
2. Rest.

14. Clavicle/Upper Chest Press from right foot

1. Repeat on opposite side.
2. Rest

15. Sternum Press from Stomach

1. From stomach, arms above the head, leaning on toes of both feet, knees lifted.
2. Use breath and toes  to press upper sternum/clavicle area to floor and lift the pelvis 
3. Rest on the back 

14. Final Breathing and Abdominal Hollowing

1. On back, knees bent, head lifted with interlaced fingers
2. Open mouth — exhale fully while pulling abdomen in and expanding chest in all directions.
3. Repeat 30 slow exhalations with abdominal contraction and chest expansion.

Focus of the teaching

• Differentiating and expanding the use of the thoracic cavity for breathing, by directing air pressure into specific areas, and integrating that awareness into movement in multiple orientations.

Related ATMs

• Theme Breathing
• Tag Softening-chest

Resources

• Liz Sisco Open ATM Project recording

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

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