Source
- Alexander Yanai Volume 7, Part A
- Reel 21, Track 4, Lesson 3
- Duration of the recording: 37 minutes
Synopsis
- AY 315 develops efficient use of leg momentum to come to sitting from supine. Starting with knee swinging movements while holding the legs from behind, the lesson progresses through asymmetrical leg work and head-leg coordination to achieve smooth transitions to sitting using leg extension and momentum rather than muscular effort.
Lesson Outline
- Sections 1-3: In supine with bent knees, hold both knees from behind and create an easy swinging movement that pulls the shoulders while letting the head hang freely. Variations include holding both hands on one knee and changing arm positions between the legs.
- Sections 4-6: Continue in supine, now placing one arm between the legs to hold the opposite knee from behind. Push the leg to allow it to pull the arm and shoulder, maintaining a freely hanging head. Practice both sides and compare the sensation with different arm positions.
- Sections 7-9: Progress to lifting movements. Hold one leg with both hands, knee outside the elbows, while the other leg stands. Coordinate lifting the head and leg together, bringing the chin toward the chest. Practice with both legs individually, then advance to lifting both feet and head together.
- Sections 10-11: Integrate previous movements by holding the knees from behind and creating a swinging motion to come up to sitting. Explore variations including crossing arms between legs and holding feet. Finally, practice extending one leg while rolling to sitting, alternating sides and ultimately sitting straight forward.
Focus of the teaching
- Throughout the lesson, Dr. Feldenkrais emphasizes that the goal is not to forcefully sit up, but rather to discover how the swinging momentum of the legs can facilitate the movement. He repeatedly reminds students that power is not necessary, stating “it’s not necessary to sit, what’s important is the knee swing.” He guides students to notice how the body follows the legs’ movement and how different arm positions affect the quality of movement.
Related ATMs
- AY310. Training to sit without leaning on the floor. (Page 2127)
- AY311. Training to sit without leaning on the floor, continuation. (Page 2133)
- AY312. End Standing. (Page 2139)
- AY316 End standing, continuation (Page 2163)
- Tag Coming-to-sit
- Tag Base-of-neck
- Tag Softening-chest
- Tag Knee-pulls-arm
- Tag Swinging-legs-supine
- Tag Lifting-head-and-one-foot-supine
Lifting the head and both feet, supine:
Resources
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