AY506 Hip joints backward

Source

• Alexander Yanai Vol 11 (501-550)
• Reel 33, Track 2, Lesson 1
  
• Duration: 35 minutes

Synopsis

• The Lesson is in standing.
• Moving hip joints backward while not allowing back to round.
• Linking movement of hip joints with movement in shoulders.

Lesson Outline

1. Stand with feet ‘joined completely together’ – feel self in standing, looking forward eyes on the horizon.
   1. Put hands on front of thighs.  With no effort and no change in back, take hips backward and allow hands to slide downwards on thighs as upper torso bends forward from hip joint and return to standing.  Keep back straight and keep orientation of head (ie start looking forward and as bend face will look down).  Keep the knees straight. ‘how far you go down is not important’.  Repeat.
   2. Make the same movement and simultaneously lift the front of the right foot – keeping the heel on the floor.
   3. Repeat the movement and this time lift the front of the left foot.  Keep the feet together.
   4. Make the simple movement of taking the hip joints back and allowing the torso to bend forward.  Keep the legs straight and do not let the back round.  Notice if this is easier now.
2. Find the same starting position and repeat the simple movement of taking the hips backward.  ‘Pay attention to where the head is, to where the shoulders are, to where the arms are.’
   1. Standing straight,  place both hands with interlaced fingers behind the head (not the neck).  With small movements, slowly open the elbows (ie take the elbows backward) and return several times.  Pay attention to what happens in the back.
   2. With hands behind head, take hip joints backward
   3. With hands behind head, take hip joints backward and open the elbows.
   4. Continue and lift toes of the left foot
   5. Continue and lift toes of the right foot.  Notice what happens to the elbows.
3. Change the interlacing of the fingers and repeat 2.1-2.5
   1. Continue and lift toes of both feet together.
4. Stand with legs together and place backs of both hands on the back of the pelvis wherever is comfortable.  Take the hip joints backward a few times.
   1.  Continue and lift the front of right foot
   2. Lift the front of left foot
   3. Alternate lifting right and left
   4. Leave the feet and make the movement of taking hip joints back and opening elbows
   5. Continue to take hips joints back, opening elbows and lift front of both feet from the floor.
5.  Stand and place the hands on the front of the thighs take the hip joints backward.  How is this now?
   1. Alternate lifting the right front foot and left front foot
   2. Slowly lift each foot once so that it will ‘stand’ on the heel
   3. Lift both feet together to ‘stand’  on the heels – several times slowly
6. Stand and spread the legs wide with the feet parallel to each other and hands on the thighs and slowly take the hips joints backward keeping the back straight as it comes forward
   1. Continue and lift the front of the right foot
   2. Lift the front of the left foot
   3. Lift front of both feet together
7.  With legs wide apart and feet parallel, place the back of the hands on the back of the pelvis take the hip joints back
   1. Now lift the front of the right foot and turn the entire leg so the toes of the foot face to the right and return.  Only turn the leg, not the back.
   2. Repeat on left
   3. Repeat with both feet.
8. Stand with legs together and place the right hand on the right shoulder blade and the left hand on the left shoulder blade – take both elbows back slowly and gently.
   1. Bring the upper arms to touch each side of the head and take the elbows back
   2. With arms in this position, take the hip joints backward without moving the elbows
   3. Now with the a (tiny) movement of the elbows back
   4. Also lifting front of each foot alternately
   5. Lifting front of both feet simultaneously
9. Stand with hands by sides – legs together or apart – take hip joints back and allow hands to move towards the floor – how is this?
   1. Now with legs the other way – together or apart.

Notes:

• MF does not offer a reference movement as such but first movement is key and can be replicated at end.
• A key instruction is to take hip joints backward and ALLOW the upper torso to bend forward from the hips ie leading from backward hip movement (it is very easy to lead thinking of bending forward).
• All movements are made while breathing freely ‘do not deal with the breathing’.
• Always make the movement of taking the hips back SLOWLY ‘you bend (round) the back when you hurry’.

Focus of the teaching

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

Related ATMs

• Tag Hip/Pelvis Freedom
• Tag Lifting-forefoot-standing
• Tag Hip-backward
• Tag In-standing

Resources

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