Source
- Alexander Yanai Vol 7 #309
- Reel 21, Track 3, Lesson 1
- Duration of the recording: 39 minutes
Synopsis
- AY 309 explores spinal rotation and hip joint organization through side-sitting and supine positions, integrating movement of the head, chest, and pelvis while passing the legs from side to side. The lesson culminates in rolling from supine to prone through a cross-legged position.
Lesson Outline
- Sections 1-2: Begin in side-sitting with right leg bent back, left leg closer, leaning on left elbow with right arm lifted. Lift both knees and turn them to the other side. Switch sides and repeat, noticing differences in the ease of turning between right and left.
- Section 3: Lie supine with feet standing, right ankle on left knee. Lower right knee toward floor without bending entire pelvis. Variations include staying in upper position and pushing left hip toward right knee.
- Sections 4-5: Remain supine with crossed legs. Extend right arm overhead, left hand holding right temple. Drag head left without turning while knee lowers to floor. Repeat on other side with left arm extended, right hand holding left temple.
- Sections 6-7: Return to side-sitting, right leg bent back, leaning on left elbow. Pass legs to other side. Add variation of placing right hand under left armpit to help pull chest while turning. Repeat on left side.
- Sections 8-9: In side-sitting, add head movement. Let head fall back while looking at left hand, then look behind right shoulder. Explore head hanging back looking right and left. Repeat on opposite side.
- Sections 10-11: Lie supine with right ankle on left knee, right arm extended overhead, left hand holding right temple. Take head to side allowing right knee to lower. Roll onto right side leaning on right hand and knee, progressing to rolling onto stomach. Repeat on other side.
- Section 12: Return to side-sitting and pass knees to other side, noticing the increased ease of movement.
Focus of the teaching
- Dr. Feldenkrais emphasizes the organization of movement through the spine and hip joints. He explains that for legs to pass easily from side to side, the lumbar spine must bend into an arc. As he states, “You see, the legs go over, from one side to the other, without any problem the moment you allow the spine at the vertebrae of the hips to bend such that the pelvis can continue.” He notes how habitual use creates asymmetry, observing that “the body has a tendency to turn right much easier than to the left simply because of the use of the right side.”
Related ATMs
- Tag Lower-back-and-pelvis
- Tag Hip/Pelvis Freedom
- Tag Softening-chest
- Tag Twisting
Resources
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