Source
- Alexander Yanai Vol 10
- Reel 30, Track 3, Lesson 3
- Duration of the recording: 40 min.
Synopsis
- Lying on the back, foot standing on opposite shin, lift one hip and lengthen one arm above head. Draw the stomach in strongly. Also lengthen the other arm downwards.Similar action with the hands interlaced and the arms extended over the head. Similar action with one arm extened up, the other lain across the chest.
Lesson Outline
- Highly condensed outline of key movements
1. [Lie on the back.] exhale and draw the stomach in
.. 1. What does the chest do?
2. Inhale and draw the stomach in
.. 1. What does the back do? How does the back contact the floor?
.. 2. Once again exhale and draw the stomach in. What is different?
3. Tilt the pelvis right to be able to lie the right leg bent on its side. Stand the left foot on the right shin close to the knee. Lie the right arm long above the head
.. 1. Press with the left foot to permit the right arm to lengthen
.. .. 1. Do not tilt the left leg
.. .. 2. Returning, allow the right knee to lift so the pelvis returns to the floor
.. .. 3. Also turn the head so it is possible to see the right hand
.. 2. Now stay on the right side looking at the hand and
.. 1. Inhale and draw the stomach in
.. 2. And also lengthen the right arm
.. 3. Do the same, but exhaling
4. Still in this position, reach the left arm downwards, towards the feet, palm down
.. 1. Also look at the left hand
.. .. 1. Each time, the right knee will lift so that the pelvis can lie flat
.. .. 2. Now lengthen the two hands away from each other. Still look towards the left hand
.. .. 3. Now look once to one hand, once to the other
.. .. .. 1. The right knee will lift, and will be pressed to the floor alternately
.. .. 4. Now stay looking at the downwards hands and draw the belly in.
.. .. .. 1. How are you choosing to breathe?
5. Repeat (3) & (4) on the other side
6. Stand the left foot on the upper right shin. Interlace the fingers, hands turned over, lower the arms above the head
.. 1. Step on the shin to lift the hip and lengthen the arms, especially the right arm
.. 2. Stay lying on the right, and pull the belly in. How do you breathe?
.. 3. Now also do it with the opposite breathing
7. Repeat (6) on the other side
8. Resume the position, left foot on right shin. Lengthen (lie) the right arm above the head, palm on floor
.. 1. Lift and lower the left hip to allow the right arm to lengthen
.. .. 1. Look towards the hand
.. 2. Lie the left arm across the chest to the right
.. .. 1. Push the left arm forward, continue to look at the right hand. (Do not lift the head)
.. 3. Continue, and lift the head with the left ear to the left shoulder
9. Repeat (8) on the other side
.. 1. Add in the action of drawing the stomach in
.. 2. Lengthening the arms
.. .. 1. Do it small and fast
.. 3. Lift the ear to the shoulder
.. .. 1. Also do it small and fast
10. Left foot on right shin, fingers interlaced, arms above head. Lift the hip, lengthen the right arm mostly
.. 1. Also do it small and fast
11. Stay with the legs as they are (left foot on right shin),
.. 1. but turn the face and shoulders left, make the left arm lengthen. Push with the left foot!
.. 2. Change the legs over, repeat 10 and 11 with right foot on left shin
12. Supine, feet standing, interlace fingers and lengthen arms above the head.
.. 1. Lift the pelvis a bit and lengthen the arms
.. .. 1. Exhale with each movement, draw the belly in
.. 2. Reverse the breathing
13. Supine, heels standing, interlace fingers the other way
.. 1. And lengthen arms above head
.. 2. And also lift the head
.. 3. And do many small, quick movements
.. 4. And also draw the belly in. How do you breathe?
.. .. 1. Reverse the breathing
14. Stand the feet, sense the body contact. (End of lesson) (BenP)
Focus of the teaching
- In addition to the movements, what theme or ideas did the teacher focus on
Related ATMs
- AY468. Extending the arms with standing the foot on the lower leg. (Page 3175)
- AY471. Continuation holding the knee. (Page 3197)
- Tag Breathing
- Tag Fingers-interlaced-inverting-hands
- Tag Lengthening-arms
- Tag Shoulders
- Tag Softening-chest
- Tag Breath-related-movement
- Tag Fast-movements
- Tag Fingers-interlaced-inverted-overhead
Resources
- Add links to external resources that would be of interest to the reader
Share Your Insights (ideas, principles, strategies, experiences, …)
- Add your thoughts about the lesson here.
- Please sign your comments
- Differing viewpoints are welcome and desired!
- This is a continuation of AY468 but more demanding. The aim of this series is to soften the rib cage. it uses challenges positions and also see-saw breathing to do so. (BenP)
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