Source

Synopsis

Lesson Outline

  1. Stand on left knee with the right leg standing and the toes of the left foot standing for running.
    • With the left hand, lean on the left heel. Move the left heel right and left.
    • Bend the foot closer to the knee and back.
    • Place the two hands on the floor in front. Lift the left knee from the floor and bend the foot a bit more, i.e. moving the heel backward toward the floor. Lower the heel before straightening the knee.  Pay attention to lean on the space between the big toe and the second toe.
    • Place the weight of the body is on the hands and the right leg. Lift the knee a bit (two inches) off the floor and move the knee backward and forward so there will be a large movement in the ankle, i.e. opening and closing the ankle joint.
    • Rest lying on the back.
  2. Repeat Step 1 on the other side.
  3. Lie of the back with the two feet standing on the floor. Lift the pelvis  and pull the right foot under the pelvis.
    • Bend and straighten the right ankle, i.e. push the floor so the ankle straightens and then return by bending the ankle. The heel moves toward the floor and away. Use the hands to help. The force should be between the big toe and the second toe. Have the weight of the body on the other leg.
  4. Repeat Step 3 on the other side.
  5. Lie of the back with the two feet standing on the floor. Lift the pelvis  and pull the right foot under the pelvis.
    • With the help of the two hands behind, have the right heel draw a small circle on the pelvis, on the buttocks. The knee must also make a circle.
    • Change the direction of the circle.
  6. Repeat step 5 of the other side.
  7. Stand on the knees. Toes as if to run. Reach backwards and place left hand on the left heel and right hand on the right heel with the pelvis forward, protruding the abdomen, and standing high. If it is difficult, first, just do the right hand and then just the left, until it is possible to do with both hands.
    • In this position, move the heels away from each other and closer to each other.
  8. Lie on the back, two feet standing, lift the pelvis, and bring the right heel under the pelvis with the weight between between the big toe and the second toe.
    • Move the pelvis to the outside of the heel and to the inside of the heel.  Allow the right knee to move forward, closer to the floor with the movement.
    • Place the right heel between the buttocks. Hold it with the two hands.  Push the right knee forward, toward the floor and back.
  9. Repeat Step 8 on the other side.
  10. Stand on the knees. Place the toes for running. Have the heels touch. Place the two hands between the knees on the floor.
    • Slowly lift the two knees from the floor, lower the head, and sit on the heels. And return. Slowly make the movement bigger.
    • Now, while lifting the knees and sitting on the heels like this, open the two knees. As you return, close the knees.
    • Make circles with the knees. Slowly make larger and larger circles.
    • Change the direction of the knee circles.
  11. Lie on the back with the two feet standing close to the body. Bring the two heels under the pelvis.  Lift the shoulders from the floor.  Lean on the elbows.
    • Open the knees and make circles with the knees.
    • Make the circles in the other direction.
    • Touch the two heels. With the two hands,  pull the whole body forward, with the knees going downward.  Lean on the head.  Go down and come back up.

Focus of the teaching

[It seems] the big toe should be the most comfortable [to lean on].  With most people, since they do not bend the big toes inside shoes, as necessary, the outcome is that the legs [feet] spoil.  With most people [the feet spoil], especially with woman who walk on high heels.  [With them], the big toe is always swollen at its largest joint.  It is turned inward, toward the small toes, instead of having a space between the big toe and the second toe.  That is why this is very uncomfortable to do. You will see that all the members [all the parts of the body] come back to life with great speed if [you] give them ability.

and

The intention is to educate the leg [foot] in all positions so the major place of leaning will be on the space between the big and the second toe.  The leg [foot] is structured so this is the position of power in jumping, in gliding on skis, and in whatever you do powerfully on the legs.  [You] should stand like this whenever making a powerful movement with the legs.  In this position, the leg has power and stability — both things.

It begins to hurt if [you] do the movement too powerfully.  Then, the whole body contracts and instead of progressing, there is only torture.  [You] should enable this thing to progress to the extent that it can.  It is enough if it progresses a little bit each time.

Pay attention.  While [you ] make a movement with the knees [you] also make a movement in the ankles, whether you want it or not.  The toes and the bones of the foot become softer.  They move one relative to the other.  In the end, they start moving without pain.”

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