Source
- Alexander Yanai Vol 7
- Reel 21, Track 1, Lesson 1
- Duration: 43 minutes
Synopsis
- AY 301 is a supine-to-sitting lesson that enhances spinal flexibility and coordination through a progression of movements and positions involving leg lifts, head lifts, and rolling, culminating in the smooth transition to sitting.
- This lesson begins lying on the back, progressing through various positions including prone and seated. It focuses on coordinating head, arm, and leg movements while emphasizing ease and softness. The lesson includes rolling the head, lifting limbs, and transitioning from lying to sitting..
Lesson Outline
- Sections 1-3: Supine, legs bent. Lift right leg, hold foot with right hand. Left hand behind head. Lift leg, hand, and head together, rolling slightly left. Repeat on left side. Then hold both feet, lifting head and legs together.
- Sections 4-5: Supine, knees bent. Hands behind head. Lift head, extend legs forward, swing to sitting. If difficult, use easier swinging movements.
- Sections 6-7: Prone, right knee bent towards stomach. Left temple on right hand. Lift head using right hand, raising right elbow. Explore head movements: rolling, passive hand/head.
- Sections 8-9: Repeat prone movements on other side. Then, both hands behind head, gently roll head.
- Section 10: Supine. Hold legs, perform easy swinging movements.
- Sections 11-13: Prone, right knee bent sideways. Left ear on right hand. Use both hands to lift head. Simultaneously lift long leg. Repeat with other leg, alternate head positions.
- Sections 14-17: Supine. Hold feet, lift head, swing to sitting. If challenging, use easier swings or rolls.
- Section 18: Prone, legs spread. Right hand on left, left temple on hands. Lift legs and head. While elevated, rock forward/backward, roll right/left.
- Section 19: Prone, right ear on hands. Lift legs, head, and arms in small movements. While lifted, roll right/left, then forward/backward.
- Section 20: Supine. Lift shoulders, lean on forearms/elbows. Bend legs into air, extend to sit up, using arms. Gradually reduce arm use. Try with legs together, then hold feet, roll back, immediately return to sitting.
Focus of the teaching
- Throughout the lesson, Dr. Feldenkrais emphasizes the importance of ease and effortlessness in movement. He guides students to pay attention to how body rolling facilitates easier lifts and transitions. The focus is on softening the chest, spine, and elbows to allow for smoother movements. He encourages students to find what is comfortable and easy, rather than striving for height or power in lifts.
- One interesting aspect of this ATM is its strategy of alternating between supine and prone positions to develop a more spinal flexibility. The ATM starts with a series of flexion movements and the request for students to go from lying to sitting. When that proves challenging, Moshe says, “We will try to do something for those who found it difficult.” He then switches the students to be in prone doing extension. The ATM is also interesting in how it alternates between the passive and active rolling of the head.
Related ATMs
- Tag Coming-to-sit
- Tag Extension-lesson
- Tag Lifting-feet-with-hands-supine
- Tag Lifting-head-and-one-foot-supine
- Tag Lifting-straight-legs-prone
- See all lessons that have the same tags.
Resources
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