Source
- Alexander Yanai Vol 7 (301-350)
- Reel 21, Track 3, Lesson 3
- Duration of the recording: 41 minutes
Synopsis
- AY 311 is a challenging supine-to-sitting lesson that emphasizes maintaining spinal extension with the head hanging back throughout the transitions. The unique approach has students coordinate knee spreading and foot positioning to allow sitting to emerge without direct abdominal effort.
Lesson Outline
- Sections 1-2: Begin supine, coming up onto elbows with forearms on the floor. Lift the chest and head, maintaining a back arch. Practice lifting the legs and extending them while keeping the head hanging back. Variations include leading with either elbow and placing the head closer to each shoulder. A second variation involves holding both elbows behind the back while attempting to sit with knees spread.
- Section 3: Lying on the right side, hold both knees with hands. With head hanging back, open the left knee until rolling onto the left side. Explore variations including pushing the right knee right while supine and pushing both knees wide.
- Section 4: Return to supine holding the knees. Alternate between spreading the knees with feet together and bringing knees together with feet spread. Notice when the body naturally begins to come up to sitting.
- Sections 5-6: On the right side holding both knees, pull to lift the head while straightening the left leg forward toward the right foot to come to sitting. Repeat on the left side with similar movements.
- Sections 7-9: In supine, explore advanced variations combining knee movements with sitting. Join and separate feet while keeping knees together, then reverse. Add variations of looking right and left while sitting, lifting onto elbows, and holding the arms in a hoop position during the roll to sit.
Focus of the teaching
- Focus of Moshe’s Teaching: Throughout the lesson, Dr. Feldenkrais emphasizes that the inability to sit in this manner reveals back muscles that are not well-organized. He explains that the body comes up to sitting through spreading the feet, not from direct stomach muscle effort. As he states, “It is a feeling as if in water, as if the weight of the body has disappeared completely.”
Related ATMs
- AY310. Training to sit without leaning on the floor. (Page 2127)
- AY312 End Standing (Page 2139)
- AY315 Preparation for sitting with swinging (Page 2157)
- AY316 End standing, continuation (Page 2163)
- Tag Softening-chest
- Tag Base-of-neck
- Theme Rolling to Sit
- Theme Neck & Head
- Tag Coming-to-sit
- Tag Knee-pulls-arm
- Tag Shoulder-girdle
- Tag Knees-inward
Resources
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