AY368 Lifting the head by extending the arms

Source

• Alexander Yanai Vol 8
• Reel 24, Track 3, Lesson 7
• Duration of the recording: 45 minutes

Synopsis

• Supine, lifting head to look at feet, also with arms reaching to feet, also with hands behind head (see Pilates roll up exercises, prone head lift, head nodding, and side bending exercises). Also with one arm (asymmetry). Also side lying, reaching arm down to feet, also with hand on temple, also with hand on shin. Prone, reach arms behind to feet and lift head, also with one palm on buttock, also with both hands under forehead.
• This lesson acts to increase the global action and mobility of the chest region in order to improve flexion in front, side and back directions. It acts on the neck to reduce isolated strain. Relationship to eyes: In the prone movements he stresses awareness of the use of the eyes.

Lesson Outline

Position: Supine, side lying, prone

1. Supine, legs long. Lift the head (without the hands).
   1. Repeat, with the intention to see the feet. Is this different?
   2. Repeat, extending the arms towards the feet.
2. Lift the head, extend the right arm only.
   1. Change over the arms.
   2. Do it with both arms again.
3. Lie on the right side, knees bent a bit. Lift the head.
   1. Hold the right temple with the left hand, lift the head.
4. After a rest repeat 3a.
   1. Lengthen the left arm down the body, lift the head. “If you think of extending the arm and it going far, both of the shoulders will lift from the floor and the head lifts much farther . . . much higher than when pulling with the hand. Try this a number of times and slowly you will see that the shoulders lift. And, all of a sudden, it is possible to lean on the right elbow.
   2. “Now do the movement such that when you go up onto the elbow, you do not feel that you are pushing the floor, but simply that it lifts high so the elbow supports the body”
   3. Hold the temple again, lift, is it different? Do you come higher? Onto the elbow?
   4. Without the hand, lift the head. Different? More lift? Able to sit?

5. & 6. Lie on the left side. Repeat point 3 and point 4.

7.  Supine, lift the head and reach with the arms towards the feet.
   1. Repeat once with the right arm, once left. Sense if there is a difference, then when doing it with both arms, can you sense asymmetry, or can you make the power symmetrical?
   2. Interlace hands behind head, lift the head. The elbows towards the feet.
   3. Try it with one hand behind the head, the other to the feet.
   4. Change the arms over.
   5. Do with again with both arms reaching down.
8. Stand and lift the feet, hold behind the knees. Lift the head while extending the legs. When you sit, are the legs long or can they be bent and the feet stand? Is it possible to come to sit without lengthening the legs.
   1. Do the same without pulling with the hands… (if possible).
   2. Do it again pulling with the hands.
9. Prone, hands by head, legs spread. Lift the head easily.
   1. Place the backs of the hands under the forehead, lift the head and help with the hands. Where do the eyes look?
   2. Repeat, without the hands.
   3. Repeat, with the hands. Look with the eyes.
10. Prone, right arm down, hand on buttock. Slide hand down buttock or thigh, lift the head.
    1. Again lift head with the hands under forehead. Different?
11. Left arm downwards, palm on buttock. Slide the hand down the buttock, lift the head.
    1. Without the hands, lift the head. Where do the eyes go to?
12. Prone. Interlace fingers behind back, palms facing ceiling. Extend both arms towards feet, lift the head.
13. Repeat 12, push the hands down and left so you can turn the head right and look back.
    1. The same to the other side.
14. Prone, same position. Push the arms down and once to the right, once to the left.
    1. Repeat it in the middle, pushing the arms down towards the feet.
15. Extend the right arm with the palm on buttock. Slide the hand down and lift the head.
    1. The same to the other side.
16. Lie on the right side, left arm on body. Lengthen the arm and lift the head.
    1. With left hand, hold mid-calf or shin. Reach the arm and leg down. Do you sit?
    2. Do it only with extending the left arm (ie not helping with the leg), and lift the head.
    3. Hold the right temple with the left hand, lift the head.
17. Lie on the left side, repeat 16, 16a, b, c.
18. Supine, lift the head, reach the arms to the feet. Different now?
19. Stand, walk.

Focus of the teaching

• In addition to the movements, what theme or ideas did the teacher focus on

Related ATMs

• Tag Coming-to-sit
• Tag Flexion-lesson
• Tag Side-bending
• Tag Extension-lesson
• Tag Abdominal-muscles
• Tag Side-bending-on-side

Resources

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