AY507 On the knees, bent for prayer

Source

• Alexander Yanai Vol 11 (501-550)
• Reel 33, Track 2, Lesson 2
• Duration of the recording: 45 min.

Synopsis

• This lesson develops the movement of sitting back on the heels with knees on the floor. The variation in ankle and toe position adds coming to (hop to) feet standing. The lesson also introduces the concept of momentum once one has committed to the action.

Lesson Outline

1. Stand on your hands and knees (all fours) with knees and ankles together, feet extended backward.

• • Begin to move as if to sit on your heels, keeping your hands in a comfortable standing position.
  • Bow your head and round your back as you take your pelvis towards your heels.
  • Repeat gently several times…about 20.
  • REST on your back.

2. Return to standing on your knees with feet extended behind you, now with the pads of your toes on the floor as in running.

• • Round your body and neck as you try to sit on your heels with easy movements.
  • REST on your back.

3. Return to standing on your knees and pads of your toes.

• • Lift your right knee and begin moving it to your right and return several times.
  • Move your body to support moving your knee to the right and pelvis toward your heels until you stand on your right foot.
  • REST on your back.

4. Return to your hands and knees and begin to move your left knee to the left until your left foot is standing.

• • REST on your back.

5. Stand on your knees with erect trunk and place your hands on the front of your thighs.

• • Begin to take your hip joints backwards without rounding your back, several times.
  • REST of your back.

6. Return on to your knees standing and place the hands on the floor in front.

• • Stand the toes as for running.
  • Lift the right knee a bit from the floor.
  • Then begin to lift the left afterwards. Lift the right knee and then immediately the left.
  • Now repeat lifting the left knee first and then immediately the right.
  • Do not spread the knees. Feet and toes are together as well.
  • Bring the hands a bit closer to the knees.
  • When you lift the knees one after the other, go backward with the hip joints.
  • Do not straighten the knees.
  • LEAVE it and REST on the back.

7. Return on the knees with hands standing on the floor and toes as for running.

• • Now lift both knees and spread them at the same time.
  • Take the pelvis back…the hip joints back.
  • Bring the hands closer to the knees and continue to do this.
  • LEAVE it and REST on your back.

8. Return on the knees and lean on the hands close to the knees.

• • Lift the right knee and stand the right foot on the floor taking the right knee to the side.
  • Turn the right knee so that it makes a small circle to standing the right foot on the floor.
  • Change the direction of the movement.
  • LIE ON THE BACK and REST.

9. Return on the knees and do the same thing with the left knee.

• • Make a small circle creating movement in the left hip joint to bring the left foot to standing.
  • Change the direction of the movement.
  • LIE ON THE BACK and REST.

10. Return on the knees and bring the hands close to the knees and stand the toes.

• • Lift both knees, spreading them backwards.
  • Take the pelvis backwards as well…go low, do not lift it more than necessary.
  • Try to place the right heel on the floor.
  • Then just the left heel. Alternate.
  • Once again spreading the knees, stand both heels (feet).
  • LEAVE it and REST.

11. Return on the knees; then spread the knees and lift them to stand on the heels (feet).

• • Bend the head (bow) and go to roll on the back.
  • Roll on the back and return a number of times.
  • Go forward (return) with the knees spread.
  • Keep the pelvis low with the movement, not banging the behind on the floor.
  • Allow your hands to remain in place in relation to the body.
  • REST on your back.

12. Return on the knees.

• • Keep your knees together with both hands on the outside, on either side of the knees.
  • Slowly take the thighs backward so that the knees lift to allow the heels to touch the floor.
  • Gradually lift the pelvis as needed but less and less with repeated movement.
  • Now, if possible, simply roll on to the back and return.
  • Continue this slowly. With knees together, take the hip joints backward so knees lift and heels come to the floor (feet standing).
  • LIE on your back and REST.

13. Return on the knees.

• • Resume the movement with hands on the floor, spreading the knees, “hopping” on to feet standing.
  • Return without banging the knees on the floor.
  • Now, please stand on the knees and extend the feet behind you.
  • Take the hips backward with the back straight and let go with the hands.
  • See if it is possible to sit on the heels.
  • Sitting back on the heels, place both hands on the floor.
  • Hop to standing on the feet.

14. Then come up to standing. Walk a bit and see how it is.

Focus of the teaching

Related ATMs

• Tag Prayer
• Tag Sitting on heels
• Tag Hip-backward
• Tag On-hands-and-knees
• Tag On-hands-and-feet

On one foot and one knee:

• Amherst 1 – Week 5 – 07/10/80 PM2 Circling the Arm in the Air
• AY497 Sack standing

High kneeling:

• Amherst 1 – Week 7 – 07/21/80 AM2 Tonic effect of head rotating with one hand

Rolling on the back:

• New York Quest – DAY2 – PM1 – Rolling from sitting to lying and back again

 

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