Source
- Alexander Yanai Vol 10
- Reel 29, Track 4, Lesson 5
- Duration of the recording: 32 minutes
- The lesson is incomplete.
Synopsis
- Write a couple of sentences.
Lesson Outline
- lie on back, legs long & together
bend L leg, L foot touches R leg
slide L foot towards & away from pelvis, always touching R leg
– with ease
add: heel only with toes & forefoot lifted in air
fast - repeat above with R foot
- repeat with both feet, together touching
add: lift feet from floor
– pull the legs, do not rock the body
– quickly but not powerfully
– strong axis - legs & arms long
slide arms down towards feet
let head arch backward
add: R leg bent, pull R foot towards pelvis at same time as slide both arms downward
and pull in stomach & lift chest to make it even easier to arch head backward
repeat L - bend R leg, R foot touches L leg
lift R foot a bit from floor, flex foot
lead with heel & straighten leg/knee downward: leg hovers above floor
– quickly, easily
– not with power
– for more details read last paragraph on p 3114 - repeat L
- repeat with both legs joined
– It is very difficult to do! Many are not able to do it. For this, we are doing it.
– use your hands & arms down into floor to help
– draw in stomach, lengthen lower back to floor, arch head backward
– exhale: let air move out
– not powerfully - repeat same with legs pelvic width apart
– head backward/chin away from throat/lift shoulder girdle
– lift lower vertebrae of neck
– feel movement in hip joints that push pelvis
– lower hands & arms into floor
– what presses into the floor?
do 10 x fast
– do not hold breath - long legs, shoulder width apart
bend R leg & bring heel/knee toward & away from buttock
– track in line with R shoulder
– small, easy movements
repeat L leg
– slow than fast
repeat both legs together, pelvic width apart, do also with just heels on floor - lift the knees & feet from floor
– this is the end of the recording but not end of lesson
– can imagine that the next movement is to do the same thing with both legs in air, pelvic width apart, then touching
– and bring it to sit with help of arms pressing into floor and long axis (see point #8)
Focus of the teaching
- In addition to the movements, what theme or ideas did the teacher focus on
Related ATMs
Flexing knees, supine:
- AY446 Ideal bending
- AY458 Bending Knees – Lying
- AY489 Legs and lifting back
- MM02 Thinking and Doing
- SB2 Flexing and Extending the Foot while pressing body parts and Lengthening
- SF3 – Day 28 – 1 August 1977: Coordinating different combinations of flexing wrists and ankles, pressing/raising shoulders and hips, elbows and knees, etc.
- AY345 Diagonal image
- AY458 Bending Knees – Lying
- AY460 Separation in lying with Saika
- MM02 Thinking and Doing
- SB2 Flexing and Extending the Foot while pressing body parts and Lengthening
- Washington Quest – DAY1 – ATM #2 Lengthening to Roll (part two) With visualization (continuation of track 2)
Resources
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Share Your Insights (ideas, principles, strategies, experiences, …)
- Add your thoughts about the lesson here.
- Differing viewpoints are welcome and desired!
- Building capacity to use our self powerfully without unneeded strain – Anna Haltrecht
- Focusing on axis of spine to use the front & back musculature equally- Anna Haltrecht
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