Source
- Alexander Yanai Volume 6
- Reel 20, Track 4, Lesson 2
Synopsis
- AY 298 is a lesson that develops ankle mobility and foot coordination through varied movements in standing, prone, and supine positions, progressing from basic hopping to refined ankle circles and heel movements to improve overall foot articulation.
Lesson Outline
- Section 1: Begin standing, hopping easily multiple times. Progress to hopping on the right leg with left foot on toes, then switch to hopping on the left leg. Pay attention to the feeling in your legs.
- Sections 2-3: Lie prone, bend right knee with foot in air. Make movements decreasing and increasing the angle between foot and lower leg, noticing which toes are involved. Think about each toe separately and together. Make five quick movements. Repeat on left side.
- Sections 4-5: Lie supine with knees spread, feet standing. Lift front of right foot from floor while keeping heel down, tapping floor. Turn foot right and tap, then left and tap. Notice the increased speed compared to prone position. Repeat sequence with left foot.
- Section 6: Return to prone, bend both knees with feet in air. Touch heels together then spread heels and touch toes together. Perform movement with just right foot, then left foot. Notice differences between sides.
- Section 7: Stand erect, make small movements falling on heels, creating a shaking movement through the whole body. Do with right heel only, then left heel only, then both. Notice how the body organizes to prevent head shaking.
- Sections 8-9: In prone, make circles with right foot as large as possible while keeping knee quiet. Make fast small movements, change direction, return to slow circles. Repeat on left side, paying attention to which toe you think about during the circle.
- Section 10: Standing with right foot slightly forward, tap foot on floor with knee bent, turning foot right and left. Repeat with left foot, then alternate between feet.
- Section 11: Lie supine, bend both knees with feet on floor. Lift right leg in air, hold behind knee with both hands. Bend and straighten foot, then make circles in both directions.
- Sections 12-13: In standing position with bent knees, lift and bang heels alternately on floor, then together. Finish supine, banging floor alternately with right and left heel, then both together.
- Section 14: Stand up, trying hopping again and notice the difference from the beginning.
Focus of the teaching
- Focus of Moshe’s Teaching: Throughout the lesson, Dr. Feldenkrais emphasizes using less power to speed up movements. He guides students to explore movement possibilities while maintaining efficiency, noting that the body will naturally organize itself, like “a sack of flour that is being shaken.”
Related ATMs
- AY281 Basis of hopping (1). (Page 1917)
- AY282 Basis of hopping, continuation (2). (Page 1925)
- AY283 Continuation on one leg. (Page 1933)
- Tag Hopping
- Tag Ankle-freedom
- Tag Foot-movement-in-space
- Tag Toes
- Tag Flex-feet
- Tag Flex-feet-prone
Tapping forefeet:
Tapping with the heels:
Falling on the heels:
- AY138 Walking on the heels
- AY235 Standing (Shaking in the heels)
- AY267 Bending on one knee behind a chair
- AY424 Bending behind a chair
- AY487 Next to a chair, statue standing
Circling forefeet:
Resources
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